Best 10 Bodyweight HIIT Workouts for Home Fitness

Are you looking to boost your home fitness routine with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is a fantastic way to improve cardiovascular fitness, build strength, and burn calories—all from the comfort of your home. Updated December 2025, here are the best 10 bodyweight HIIT workouts you can do without any equipment!

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~10-15 per minute

| Exercise | Sets | Duration | |-----------|------|----------| | Burpees | 4 | 20 sec | | Rest | 4 | 10 sec |

2. Tabata Toning

• Duration: 4 minutes (20 seconds on, 10 seconds off)
• Sets: 8
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8-12 per minute

| Exercise | Sets | Duration | |------------------|------|----------| | Jumping Jacks | 4 | 20 sec | | Squats | 4 | 20 sec | | Plank Jacks | 4 | 20 sec | | Mountain Climbers| 4 | 20 sec |

3. Core Crusher

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Difficulty: Intermediate
• Calories Burned: ~8-10 per minute

| Exercise | Sets | Duration | |--------------------|------|----------| | Plank | 5 | 30 sec | | Russian Twists | 5 | 30 sec | | Bicycle Crunches | 5 | 30 sec | | Side Plank (each side)| 5 | 30 sec |

4. Full Body Frenzy

• Duration: 40 seconds on, 20 seconds off
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~10-15 per minute

| Exercise | Sets | Duration | |-----------------|------|----------| | Jump Squats | 4 | 40 sec | | Push-Ups | 4 | 40 sec | | High Knees | 4 | 40 sec | | Lunges | 4 | 40 sec |

5. Cardio Kick

• Duration: 30 seconds on, 15 seconds off
• Sets: 6
• Difficulty: Intermediate
• Calories Burned: ~12-15 per minute

| Exercise | Sets | Duration | |-----------------|------|----------| | Jumping Jacks | 6 | 30 sec | | Front Kicks | 6 | 30 sec | | Side Kicks | 6 | 30 sec | | Burpees | 6 | 30 sec |

6. Plyometric Power

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Difficulty: Advanced
• Calories Burned: ~15-20 per minute

| Exercise | Sets | Duration | |--------------------|------|----------| | Tuck Jumps | 5 | 30 sec | | Skater Jumps | 5 | 30 sec | | Plyo Push-Ups | 5 | 30 sec | | Broad Jumps | 5 | 30 sec |

7. Agility Assault

• Duration: 20 seconds on, 10 seconds off
• Sets: 8
• Difficulty: Intermediate
• Calories Burned: ~10-12 per minute

| Exercise | Sets | Duration | |-------------------|------|----------| | High Knees | 8 | 20 sec | | Lateral Shuffles | 8 | 20 sec | | In-and-Outs | 8 | 20 sec | | Butt Kicks | 8 | 20 sec |

8. Strength & Sweat

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~10-14 per minute

| Exercise | Sets | Duration | |--------------------|------|----------| | Push-Ups | 4 | 30 sec | | Tricep Dips (on a chair) | 4 | 30 sec | | Squats | 4 | 30 sec | | Plank to Push-Up | 4 | 30 sec |

9. Dynamic Duo

• Duration: 40 seconds on, 20 seconds off
• Sets: 4
• Difficulty: Intermediate to Advanced
• Calories Burned: ~12-18 per minute

| Exercise | Sets | Duration | |------------------------|------|----------| | Spiderman Plank | 4 | 40 sec | | Jump Lunges | 4 | 40 sec | | Plyometric Push-Ups | 4 | 40 sec | | Bear Crawl | 4 | 40 sec |

10. HIIT for the Busy

• Duration: 20 seconds on, 10 seconds off
• Sets: 6
• Difficulty: Beginner
• Calories Burned: ~8-10 per minute

| Exercise | Sets | Duration | |-------------------|------|----------| | Bodyweight Squats | 6 | 20 sec | | Wall Sit | 6 | 20 sec | | Push-Ups | 6 | 20 sec | | Plank | 6 | 20 sec |

Conclusion

These bodyweight HIIT workouts are not only effective for building strength and endurance, but they also require no equipment, making them perfect for home fitness. Incorporating these routines into your schedule can lead to significant improvements in your overall health.

If you're looking for personalized guidance to maximize your results, consider HipTrain. We offer affordable 1-on-1 live personal training sessions with certified trainers, ensuring you get the support you need to reach your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for busy professionals to prioritize their health.