Best 5 Bodyweight HIIT Workouts for Effective Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels without needing a gym. Bodyweight HIIT workouts are especially effective for fat loss and can be done in the comfort of your home. Here are the best five bodyweight HIIT workouts that will get your heart pumping and help you achieve your fitness goals in 2025.

1. The Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Squat Jumps | 30 | 3 | | Plank to Push-Up | 30 | 3 | | High Knees | 30 | 3 | | Rest | 30 | 3 |

Tip: Focus on maintaining good form to prevent injury and maximize effectiveness.

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Russian Twists | 30 | 3 | | Plank | 30 | 3 | | Flutter Kicks | 30 | 3 | | Rest | 30 | 3 |

Tip: Engage your core throughout each exercise for better results.

3. Lower Body Burn

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Squats | 30 | 4 | | Lunges | 30 | 4 | | Glute Bridges | 30 | 4 | | Side Lunges | 30 | 4 | | Calf Raises | 30 | 4 | | Rest | 30 | 4 |

Tip: Keep your knees aligned with your toes during lunges to avoid strain.

4. Cardio Crusher

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Burpees | 30 | 3 | | Skaters | 30 | 3 | | Tuck Jumps | 30 | 3 | | Plank Jacks | 30 | 3 | | Star Jumps | 30 | 3 | | Rest | 30 | 3 |

Tip: Push yourself during the intense intervals to maximize calorie burn.

5. Total Body Toning

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Push-Up to T-Plank | 30 | 4 | | Squat to Calf Raise | 30 | 4 | | Side Plank Dips | 30 | 4 | | Reverse Lunges | 30 | 4 | | Wall Sit | 30 | 4 | | Rest | 30 | 4 |

Tip: Incorporate controlled movements to enhance muscle engagement.

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Incorporating these bodyweight HIIT workouts into your routine can lead to significant improvements in your fitness and fat loss goals. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training that can fit into your busy schedule. Plus, with HSA/FSA eligibility, you can invest in your health with peace of mind.