Best 10 Bodyweight HIIT Workouts for Home in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective workout methods for burning calories and building strength, especially when you’re pressed for time and looking for no-equipment workouts. Below, we've compiled a list of the best 10 bodyweight HIIT workouts you can do at home, perfect for all fitness levels.

1. Tabata Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4 rounds
Exercises:

• Jump Squats
• Push-ups
• Mountain Climbers
• Burpees

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |--------------------|---------------|------------------|------------------| | Jump Squats | 20 sec | Intermediate | 8-12 | | Push-ups | 20 sec | Beginner | 6-10 | | Mountain Climbers | 20 sec | Intermediate | 8-12 | | Burpees | 20 sec | Advanced | 10-15 |

2. Pyramid HIIT

Duration: 30 seconds on, 30 seconds off
Sets: 5 rounds
Exercises:

• High Knees
• Plank Jacks
• Lunges
• Tuck Jumps

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |------------------|---------------|------------------|------------------| | High Knees | 30 sec | Beginner | 6-10 | | Plank Jacks | 30 sec | Intermediate | 8-12 | | Lunges | 30 sec | Beginner | 6-10 | | Tuck Jumps | 30 sec | Advanced | 10-15 |

3. Full Body Circuit

Duration: 40 seconds on, 20 seconds off
Sets: 3 rounds
Exercises:

• Squat Thrusts
• Plank to Push-up
• Skaters
• Side Lunges

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |-----------------------|---------------|------------------|------------------| | Squat Thrusts | 40 sec | Intermediate | 10-15 | | Plank to Push-up | 40 sec | Advanced | 10-15 | | Skaters | 40 sec | Intermediate | 8-12 | | Side Lunges | 40 sec | Beginner | 6-10 |

4. Core Crusher

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Exercises:

• Bicycle Crunches
• Russian Twists
• Plank Holds
• V-Ups

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |---------------------|---------------|------------------|------------------| | Bicycle Crunches | 30 sec | Beginner | 6-10 | | Russian Twists | 30 sec | Intermediate | 8-12 | | Plank Holds | 30 sec | Advanced | 10-15 | | V-Ups | 30 sec | Advanced | 10-15 |

5. Leg Burnout

Duration: 30 seconds on, 10 seconds off
Sets: 5 rounds
Exercises:

• Jump Squats
• Calf Raises
• Glute Bridges
• Wall Sit

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |----------------------|---------------|------------------|------------------| | Jump Squats | 30 sec | Intermediate | 8-12 | | Calf Raises | 30 sec | Beginner | 6-10 | | Glute Bridges | 30 sec | Beginner | 6-10 | | Wall Sit | 30 sec | Intermediate | 8-12 |

6. Upper Body Burn

Duration: 40 seconds on, 20 seconds off
Sets: 4 rounds
Exercises:

• Push-ups
• Tricep Dips (on a chair)
• Plank Shoulder Taps
• Superman

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |-----------------------|---------------|------------------|------------------| | Push-ups | 40 sec | Intermediate | 10-15 | | Tricep Dips | 40 sec | Beginner | 6-10 | | Plank Shoulder Taps | 40 sec | Intermediate | 8-12 | | Superman | 40 sec | Beginner | 6-10 |

7. Cardio Combo

Duration: 30 seconds on, 15 seconds off
Sets: 4 rounds
Exercises:

• Burpees
• Jumping Jacks
• Fast Feet
• Box Jumps (use a sturdy surface)

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |--------------------|---------------|------------------|------------------| | Burpees | 30 sec | Advanced | 10-15 | | Jumping Jacks | 30 sec | Beginner | 6-10 | | Fast Feet | 30 sec | Intermediate | 8-12 | | Box Jumps | 30 sec | Advanced | 10-15 |

8. HIIT Yoga Fusion

Duration: 1 minute on, 30 seconds off
Sets: 3 rounds
Exercises:

• Downward Dog to Plank
• Warrior II to Reverse Warrior
• Chair Pose to Forward Fold
• Boat Pose

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |-----------------------|---------------|------------------|------------------| | Downward Dog to Plank | 1 min | Intermediate | 8-12 | | Warrior II to Reverse Warrior | 1 min | Intermediate | 8-12 | | Chair Pose to Forward Fold | 1 min | Beginner | 6-10 | | Boat Pose | 1 min | Intermediate | 8-12 |

9. Quick Fire HIIT

Duration: 20 seconds on, 10 seconds off
Sets: 6 rounds
Exercises:

• Shadow Boxing
• High Knees
• Butt Kicks
• Skaters

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |-------------------|---------------|------------------|------------------| | Shadow Boxing | 20 sec | Beginner | 6-10 | | High Knees | 20 sec | Intermediate | 8-12 | | Butt Kicks | 20 sec | Beginner | 6-10 | | Skaters | 20 sec | Intermediate | 8-12 |

10. Total Body Challenge

Duration: 45 seconds on, 15 seconds off
Sets: 3 rounds
Exercises:

• Bear Crawls
• Plank Jacks
• Wall Sit
• Jump Squats

| Exercise | Reps/Duration | Difficulty Level | Calories Burned | |------------------|---------------|------------------|------------------| | Bear Crawls | 45 sec | Intermediate | 8-12 | | Plank Jacks | 45 sec | Intermediate | 8-12 | | Wall Sit | 45 sec | Beginner | 6-10 | | Jump Squats | 45 sec | Advanced | 10-15 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to improve their fitness from the comfort of their home in 2025. Whether you're a beginner or an advanced athlete, these routines will help you burn calories and build strength without any equipment.

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