Best 10 Bodyweight HIIT Workouts for Home 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for those looking to get a challenging workout at home without needing fancy equipment. In this article, we’ll explore the best bodyweight HIIT routines that can be done right in your living room. Whether you’re a beginner or a seasoned athlete, these workouts will help you torch calories, build strength, and improve cardiovascular fitness.

1. The Classic Tabata

Duration: 4 minutes
Difficulty Level: Beginner
Calories Burned: ~40-60

| Exercise | Work Duration | Rest Duration | Sets | |-------------------|---------------|---------------|------| | Jumping Jacks | 20 seconds | 10 seconds | 8 | | Bodyweight Squats | 20 seconds | 10 seconds | 8 |

Equipment Needed: None

2. Full-Body Fat Blaster

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200-300

| Exercise | Reps | Sets | |-------------------|--------|------| | Push-Ups | 15 | 3 | | High Knees | 30 sec | 3 | | Lunges | 12 per leg | 3 | | Plank | 30 sec | 3 |

Equipment Needed: None

3. Plyometric Power

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: ~250-350

| Exercise | Reps | Sets | |------------------------|--------|------| | Burpees | 10 | 4 | | Jump Squats | 15 | 4 | | Mountain Climbers | 30 sec | 4 | | Tuck Jumps | 10 | 4 |

Equipment Needed: None

4. Core Crusher HIIT

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~150-250

| Exercise | Reps | Sets | |------------------------|--------|------| | Russian Twists | 15 per side | 3 | | Plank Jacks | 15 | 3 | | Side Plank (each side) | 30 sec | 3 | | Bicycle Crunches | 15 per side | 3 |

Equipment Needed: None

5. Leg Day HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~200-300

| Exercise | Reps | Sets | |------------------------|--------|------| | Squat Jumps | 15 | 4 | | Single-Leg Deadlifts | 10 per leg | 4 | | Glute Bridges | 15 | 4 | | Wall Sit | 30 sec | 4 |

Equipment Needed: None

6. Upper Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~150-250

| Exercise | Reps | Sets | |------------------------|--------|------| | Diamond Push-Ups | 10 | 3 | | Tricep Dips (on a chair) | 12 | 3 | | Inchworms | 10 | 3 | | Plank Shoulder Taps | 15 per side | 3 |

Equipment Needed: Chair or stable surface

7. Cardio HIIT Blast

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~300-400

| Exercise | Duration | Sets | |------------------------|----------|------| | Skaters | 30 sec | 4 | | Burpees | 10 | 4 | | Jumping Lunges | 30 sec | 4 | | Shadow Boxing | 1 min | 4 |

Equipment Needed: None

8. HIIT for Beginners

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~100-150

| Exercise | Reps | Sets | |------------------------|--------|------| | Bodyweight Squats | 10 | 3 | | Incline Push-Ups (hands on a table) | 10 | 3 | | Step-Ups (on a low step) | 10 per leg | 3 | | Standing Calf Raises | 15 | 3 |

Equipment Needed: Low step or sturdy surface

9. Family Fun HIIT

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: ~150-250

| Exercise | Reps | Sets | |------------------------|--------|------| | Animal Walks (Bear Crawl, Crab Walk) | 30 sec | 3 | | Balloon Pop (jumping to pop imaginary balloons) | 10 | 3 | | Freeze Dance (stop when music stops) | 1 min | 3 |

Equipment Needed: None

10. Mobility and Recovery HIIT

Duration: 15 minutes
Difficulty Level: All levels
Calories Burned: ~50-100

| Exercise | Duration | Sets | |------------------------|----------|------| | Dynamic Stretches | 30 sec | 2 | | Yoga Flow (Downward Dog, Cobra) | 1 min | 2 | | Foam Rolling | 1 min | 2 |

Equipment Needed: Foam roller (optional)

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Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your fitness journey. For personalized guidance and to ensure you're performing exercises correctly, consider HipTrain. Our affordable 1-on-1 live video personal training sessions are perfect for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses!