Best 10 Bodyweight HIIT Workouts for Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in minimal time, especially when it comes to bodyweight exercises that require no equipment. Here are the best 10 bodyweight HIIT workouts you can do from the comfort of your home in 2025.

1. Tabata Blast

• Duration: 4 minutes (20 seconds work, 10 seconds rest)
• Exercises:
  • Jump Squats
  • Push-Ups
  • Mountain Climbers
  • Burpees
• Sets: 1
• Calories Burned: Approximately 50-70
• Difficulty Level: Intermediate

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Jump Squats | 20 seconds | - | | Rest | 10 seconds | - | | Push-Ups | 20 seconds | - | | Rest | 10 seconds | - | | Mountain Climbers | 20 seconds | - | | Rest | 10 seconds | - | | Burpees | 20 seconds | - | | Rest | 10 seconds | - |

2. Plyometric Power

• Duration: 20 minutes
• Exercises:
  • Plyo Lunges
  • Tuck Jumps
  • Plank Jacks
  • Skaters
• Sets: 4
• Calories Burned: Approximately 150-200
• Difficulty Level: Advanced

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Plyo Lunges | 30 seconds | 10 | | Rest | 15 seconds | - | | Tuck Jumps | 30 seconds | 10 | | Rest | 15 seconds | - | | Plank Jacks | 30 seconds | 10 | | Rest | 15 seconds | - | | Skaters | 30 seconds | 10 | | Rest | 15 seconds | - |

3. Core Crusher

• Duration: 15 minutes
• Exercises:
  • Bicycle Crunches
  • Plank to Push-Up
  • Russian Twists
  • Leg Raises
• Sets: 3
• Calories Burned: Approximately 100-150
• Difficulty Level: Beginner to Intermediate

Workout Table

| Exercise | Duration | Reps | |---------------------|-------------|------| | Bicycle Crunches | 30 seconds | 15 | | Rest | 15 seconds | - | | Plank to Push-Up | 30 seconds | 8 | | Rest | 15 seconds | - | | Russian Twists | 30 seconds | 15 | | Rest | 15 seconds | - | | Leg Raises | 30 seconds | 10 | | Rest | 15 seconds | - |

4. Full Body Frenzy

• Duration: 25 minutes
• Exercises:
  • Burpees
  • Push-Ups
  • High Knees
  • Squat Jumps
• Sets: 5
• Calories Burned: Approximately 200-250
• Difficulty Level: Intermediate

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Burpees | 40 seconds | 10 | | Rest | 20 seconds | - | | Push-Ups | 40 seconds | 10 | | Rest | 20 seconds | - | | High Knees | 40 seconds | 20 | | Rest | 20 seconds | - | | Squat Jumps | 40 seconds | 10 | | Rest | 20 seconds | - |

5. Cardio Kick

• Duration: 20 minutes
• Exercises:
  • Jumping Jacks
  • Side Kicks
  • Butt Kicks
  • Shadow Boxing
• Sets: 4
• Calories Burned: Approximately 150-200
• Difficulty Level: Beginner

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Jumping Jacks | 30 seconds | - | | Rest | 15 seconds | - | | Side Kicks | 30 seconds | 10 | | Rest | 15 seconds | - | | Butt Kicks | 30 seconds | - | | Rest | 15 seconds | - | | Shadow Boxing | 30 seconds | - | | Rest | 15 seconds | - |

6. Strength and Endurance

• Duration: 30 minutes
• Exercises:
  • Push-Up Variations (Wide, Diamond)
  • Squats (Regular, Narrow)
  • Plank Holds
  • Glute Bridges
• Sets: 4
• Calories Burned: Approximately 200-300
• Difficulty Level: Intermediate

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Push-Up Variations | 40 seconds | 8 | | Rest | 20 seconds | - | | Squats | 40 seconds | 10 | | Rest | 20 seconds | - | | Plank Holds | 40 seconds | - | | Rest | 20 seconds | - | | Glute Bridges | 40 seconds | 10 | | Rest | 20 seconds | - |

7. Agility and Speed

• Duration: 15 minutes
• Exercises:
  • Lateral Shuffles
  • Fast Feet
  • In-and-Outs
  • Box Jumps (or Step-Ups)
• Sets: 3
• Calories Burned: Approximately 100-150
• Difficulty Level: Advanced

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Lateral Shuffles | 30 seconds | - | | Rest | 15 seconds | - | | Fast Feet | 30 seconds | - | | Rest | 15 seconds | - | | In-and-Outs | 30 seconds | 10 | | Rest | 15 seconds | - | | Box Jumps | 30 seconds | 10 | | Rest | 15 seconds | - |

8. Flexibility Finishers

• Duration: 10 minutes
• Exercises:
  • Dynamic Stretching (Hip Circles, Arm Swings)
  • Static Stretching (Hamstring Stretch, Cobra Pose)
• Sets: 1
• Calories Burned: Approximately 30-50
• Difficulty Level: Beginner

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Hip Circles | 30 seconds | - | | Arm Swings | 30 seconds | - | | Hamstring Stretch | 30 seconds | - | | Cobra Pose | 30 seconds | - |

9. Family HIIT Fun

• Duration: 20 minutes
• Exercises:
  • Animal Walks (Bear Crawl, Crab Walk)
  • Partner Exercises (High-Fives while Planking)
• Sets: 3
• Calories Burned: Approximately 100-150
• Difficulty Level: Beginner

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Bear Crawl | 30 seconds | - | | Rest | 15 seconds | - | | Crab Walk | 30 seconds | - | | Rest | 15 seconds | - | | High-Fives Plank | 30 seconds | 5 | | Rest | 15 seconds | - |

10. Cool Down and Recovery

• Duration: 10 minutes
• Exercises:
  • Deep Breathing
  • Gentle Stretches
• Sets: 1
• Calories Burned: Approximately 20-30
• Difficulty Level: Beginner

Workout Table

| Exercise | Duration | Reps | |-------------------|-------------|------| | Deep Breathing | 1 minute | - | | Gentle Stretches | 1 minute | - |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can significantly improve your fitness levels without needing any equipment. They are perfect for busy professionals looking to maximize their time without sacrificing effectiveness.

For personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training sessions, perfect for all fitness levels. Plus, your sessions can be covered by HSA/FSA for eligible expenses!