Best 5 Bodyweight HIIT Workouts for Home Fitness

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels without needing much equipment. Bodyweight HIIT workouts are especially effective for home fitness, allowing you to engage in high-intensity training anytime and anywhere. Updated December 2025, here are the best 5 bodyweight HIIT workouts you can do at home, designed for various fitness levels.

1. The Classic HIIT Circuit

Workout Plan: | Exercise | Duration (seconds) | Sets | Rest (seconds) | |------------------|--------------------|------|-----------------| | Jumping Jacks | 30 | 3 | 15 | | Push-Ups | 30 | 3 | 15 | | High Knees | 30 | 3 | 15 | | Squats | 30 | 3 | 15 | | Plank | 30 | 3 | 15 |

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 calories

2. Total Body Burn

Workout Plan: | Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|--------------------|------|-----------------| | Burpees | 20 | 4 | 10 | | Mountain Climbers | 20 | 4 | 10 | | Lunges | 20 | 4 | 10 | | Tricep Dips | 20 | 4 | 10 | | Bicycle Crunches | 20 | 4 | 10 |

Equipment Needed: Sturdy chair for dips
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories

3. Core Crusher HIIT

Workout Plan: | Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|--------------------|------|-----------------| | Plank Jacks | 30 | 3 | 15 | | Russian Twists | 30 | 3 | 15 | | Leg Raises | 30 | 3 | 15 | | Side Plank (each side) | 30 | 3 | 15 | | Flutter Kicks | 30 | 3 | 15 |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 250-350 calories

4. Lower Body Blast

Workout Plan: | Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|--------------------|------|-----------------| | Squat Jumps | 30 | 4 | 15 | | Glute Bridges | 30 | 4 | 15 | | Side Lunges | 30 | 4 | 15 | | Calf Raises | 30 | 4 | 15 | | Wall Sit | 30 | 4 | 15 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 calories

5. Full-Body HIIT Challenge

Workout Plan: | Exercise | Duration (seconds) | Sets | Rest (seconds) | |-------------------|--------------------|------|-----------------| | Skaters | 30 | 3 | 15 | | Inchworms | 30 | 3 | 15 | | T-Push Ups | 30 | 3 | 15 | | Jump Squats | 30 | 3 | 15 | | Burpee to Tuck Jump | 30 | 3 | 15 |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-500 calories

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to enhance their home fitness routine. They require no special equipment, making them accessible for all skill levels. If you're looking for a more personalized approach to your fitness journey, consider HipTrain's live 1-on-1 video personal training. With affordable pricing, HSA/FSA eligibility, and certified trainers, HipTrain is an excellent choice for busy professionals.