Best 10 Bodyweight HIIT Workouts for Effective Home Training 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit at home without the need for any equipment. These workouts are not only effective but also convenient for busy professionals or anyone looking to squeeze in a workout without a gym membership. Here are the best 10 bodyweight HIIT workouts you can do at home in 2025.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200

| Exercise | Duration | Reps | |---------------|----------|------| | Burpees | 30 sec | 10-15| | Rest | 30 sec | - |

2. Tabata Bodyweight Circuit

• Duration: 16 minutes
• Sets: 8 (20 seconds work, 10 seconds rest)
• Reps: Varies
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150

| Exercise | Duration | Reps | |---------------|----------|------| | Jump Squats | 20 sec | - | | Push-Ups | 20 sec | - | | Mountain Climbers | 20 sec | - | | Plank | 20 sec | - |

3. Core Crusher

• Duration: 15 minutes
• Sets: 3
• Reps: 12-15
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180

| Exercise | Duration | Reps | |---------------|----------|------| | Plank Jacks | 30 sec | 12-15| | Bicycle Crunches | 30 sec | 12-15| | Russian Twists| 30 sec | 12-15|

4. Total Body Burn

• Duration: 30 minutes
• Sets: 4
• Reps: 8-10 each exercise
• Difficulty Level: Advanced
• Calories Burned: Approximately 250

| Exercise | Duration | Reps | |---------------|----------|------| | Jumping Lunges| 30 sec | 8-10 | | Push-Ups | 30 sec | 8-10 | | Squat Jumps | 30 sec | 8-10 | | Plank to Push-Up | 30 sec | 8-10 |

5. Cardio Kick

• Duration: 25 minutes
• Sets: 5
• Reps: 15-20
• Difficulty Level: Intermediate
• Calories Burned: Approximately 220

| Exercise | Duration | Reps | |---------------|----------|------| | High Knees | 30 sec | 15-20| | Side Kicks | 30 sec | 15-20| | Burpees | 30 sec | 10-15|

6. Plyometric Power

• Duration: 20 minutes
• Sets: 4
• Reps: 10-12
• Difficulty Level: Advanced
• Calories Burned: Approximately 230

| Exercise | Duration | Reps | |---------------|----------|------| | Box Jumps (or Tuck Jumps) | 30 sec | 10-12 | | Plyo Push-Ups | 30 sec | 10-12 | | Skater Jumps | 30 sec | 10-12 |

7. Full-Body HIIT

• Duration: 30 minutes
• Sets: 4
• Reps: 10-15
• Difficulty Level: All levels
• Calories Burned: Approximately 200

| Exercise | Duration | Reps | |---------------|----------|------| | Squats | 30 sec | 10-15| | Push-Ups | 30 sec | 10-15| | Plank | 30 sec | 30 sec|

8. Strength & Endurance

• Duration: 25 minutes
• Sets: 5
• Reps: 10-12
• Difficulty Level: Intermediate
• Calories Burned: Approximately 210

| Exercise | Duration | Reps | |---------------|----------|------| | Dive Bomber Push-Ups | 30 sec | 10-12 | | Single-Leg Squats | 30 sec | 10-12 (each leg) | | Side Plank Dips | 30 sec | 10-12 (each side) |

9. HIIT Ladder

• Duration: 20 minutes
• Sets: 5
• Reps: Start with 5, increase by 5 each round
• Difficulty Level: Advanced
• Calories Burned: Approximately 240

| Exercise | Duration | Reps | |---------------|----------|------| | Burpees | 30 sec | 5, 10, 15, 20, 25 | | Rest | 30 sec | - |

10. Cool Down & Stretch

• Duration: 10 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 50

| Exercise | Duration | Reps | |---------------|----------|------| | Forward Bend | 1 min | - | | Cobra Stretch | 1 min | - | | Child's Pose | 1 min | - |

Why Choose HipTrain?

HipTrain offers affordable personal training solutions that fit your busy lifestyle. With live 1-on-1 video sessions, you can get personalized workouts tailored to your needs. Plus, our trainers are certified and ready to help you achieve your fitness goals from the comfort of your home. Our services are HSA/FSA approved for eligible expenses, making it easier than ever to invest in your health.

With these bodyweight HIIT workouts, you can maximize your training effectiveness right at home in 2025. Whether you're looking to burn calories, build strength, or improve your endurance, these workouts have you covered!