Best 5 Bodyweight HIIT Workouts for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective workout method that combines intense bursts of exercise with short rest periods. This is a fantastic way to improve cardiovascular fitness, burn calories, and build strength—all from the comfort of your own home! In this article, we'll explore the Best 5 Bodyweight HIIT Workouts you can do without any equipment.

1. The Classic HIIT Circuit

Workout Overview

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

Exercises

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | High Knees | 30 | 3 | | Squat Jumps | 15 | 3 | | Plank | 30 seconds | 3 |

Tips

• Maintain proper form during push-ups to avoid strain.
• Keep your core engaged during plank holds.

2. Tabata Bodyweight Blast

Workout Overview

• Duration: 16 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-350

Exercises

| Exercise | Duration | Rest | Sets | |-------------------|----------|------|------| | Burpees | 20 seconds | 10 seconds | 8 | | Mountain Climbers | 20 seconds | 10 seconds | 8 | | Lunges | 20 seconds | 10 seconds | 8 | | Plank Jacks | 20 seconds | 10 seconds | 8 |

Tips

• Focus on speed and intensity during the work intervals.
• Ensure proper form to prevent injuries.

3. Full-Body HIIT Challenge

Workout Overview

• Duration: 30 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 300-400

Exercises

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Bodyweight Squats | 20 | 3 | 30 seconds | | Push-Ups | 10 | 3 | 30 seconds | | Side Lunges | 15 (each side) | 3 | 30 seconds | | Tricep Dips (on a chair) | 15 | 3 | 30 seconds | | Bicycle Crunches | 20 | 3 | 30 seconds |

Tips

• Use a chair for tricep dips to enhance stability.
• Engage your core during bicycle crunches for maximum effect.

4. Quick Cardio HIIT

Workout Overview

• Duration: 15 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 150-250

Exercises

| Exercise | Duration | Rest | Sets | |-------------------|----------|------|------| | Skaters | 30 seconds | 15 seconds | 4 | | Jump Squats | 30 seconds | 15 seconds | 4 | | Plank to Push-Up | 30 seconds | 15 seconds | 4 | | Tuck Jumps | 30 seconds | 15 seconds | 4 |

Tips

• Keep your movements explosive, especially during jump squats.
• Focus on breath control to maintain stamina.

5. Core-Focused HIIT

Workout Overview

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

Exercises

| Exercise | Reps | Sets | |-------------------|------|------| | Plank | 30 seconds | 3 | | Russian Twists | 15 (each side) | 3 | | Leg Raises | 15 | 3 | | Side Plank | 30 seconds (each side) | 3 | | Flutter Kicks | 20 | 3 |

Tips

• Keep your lower back pressed into the floor during leg raises.
• Switch sides during the side plank for balanced strength.

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can help you achieve your fitness goals while saving on gym memberships. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Plus, we are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health!