Best 10 Bodyweight HIIT Workouts for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for gym equipment. Bodyweight HIIT workouts are particularly effective for home workouts, allowing you to burn calories, increase strength, and improve cardiovascular fitness all in the comfort of your own space. Here are the Best 10 Bodyweight HIIT Workouts for Home in 2025, designed to fit various fitness levels and schedules.

1. The Classic HIIT Routine

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Duration/Time | Sets | |------------------|----------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Bodyweight Squats| 30 seconds | 4 | | Rest | 30 seconds | 4 |

2. Plyometric Power

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration/Time | Sets | |----------------------|----------------|------| | Burpees | 30 seconds | 4 | | Jump Squats | 30 seconds | 4 | | Mountain Climbers | 30 seconds | 4 | | Rest | 30 seconds | 4 |

3. Core Crusher

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Duration/Time | Sets | |-----------------------|----------------|------| | Plank Jacks | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Full-Body Burn

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Duration/Time | Sets | |---------------------|----------------|------| | High Knees | 30 seconds | 4 | | Spiderman Push-Ups | 30 seconds | 4 | | Skaters | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Cardio Blast

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Duration/Time | Sets | |--------------------|----------------|------| | Butt Kickers | 30 seconds | 3 | | Side-to-Side Shuffles| 30 seconds | 3 | | Jump Rope (imaginary)| 30 seconds | 3 | | Rest | 30 seconds | 3 |

6. Strength and Sweat

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration/Time | Sets | |--------------------------|----------------|------| | Tricep Dips (on a chair) | 30 seconds | 4 | | Lunges | 30 seconds | 4 | | Plank Shoulder Taps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

7. Quick HIIT Fix

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100

| Exercise | Duration/Time | Sets | |-----------------------|----------------|------| | Fast Feet | 30 seconds | 2 | | Air Squats | 30 seconds | 2 | | Push-Up to T-Plank | 30 seconds | 2 | | Rest | 30 seconds | 2 |

8. HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Duration/Time | Sets | |-----------------------|----------------|------| | Jumping Lunges | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Wall Sit | 30 seconds | 3 | | Rest | 30 seconds | 3 |

9. Functional Fitness HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration/Time | Sets | |-----------------------|----------------|------| | Broad Jumps | 30 seconds | 4 | | Bear Crawls | 30 seconds | 4 | | Side Lunges | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Cool Down and Stretch

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: All
Calories Burned: ~50

| Exercise | Duration/Time | Sets | |-----------------------|----------------|------| | Forward Fold | 1 minute | 1 | | Seated Hamstring Stretch| 1 minute | 1 | | Child’s Pose | 1 minute | 1 | | Deep Breathing | 1 minute | 1 |

These bodyweight HIIT workouts are perfect for anyone looking to get fit at home without breaking the bank. If you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.