Best Bodyweight HIIT Workout Routines for All Levels 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout without the need for any equipment. Bodyweight exercises are perfect for home workouts, making them accessible for everyone, regardless of fitness level. Here’s a list of the best bodyweight HIIT workout routines you can try at home in 2025.

1. Beginner-Friendly Full-Body HIIT

Duration: 20 minutes
Equipment Needed: None
Calories Burned: 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Plank | 20 | 3 | 30 sec | | Rest | - | - | 30 sec |

2. Advanced Cardio Blast

Duration: 25 minutes
Equipment Needed: None
Calories Burned: 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 15 | 4 | 30 sec | | Mountain Climbers | 30 | 4 | 30 sec | | High Knees | 30 | 4 | 30 sec | | Tuck Jumps | 10 | 4 | 30 sec | | Rest | - | - | 30 sec |

3. Core Crusher HIIT

Duration: 20 minutes
Equipment Needed: None
Calories Burned: 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bicycle Crunches | 20 | 3 | 30 sec | | Leg Raises | 15 | 3 | 30 sec | | Russian Twists | 20 | 3 | 30 sec | | Plank Shoulder Taps | 15 | 3 | 30 sec | | Rest | - | - | 30 sec |

4. Lower Body Blast

Duration: 30 minutes
Equipment Needed: None
Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jump Squats | 15 | 4 | 30 sec | | Lunges | 10 per leg | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Side Lunges | 10 per leg | 4 | 30 sec | | Rest | - | - | 30 sec |

5. Total Body Strength HIIT

Duration: 30 minutes
Equipment Needed: None
Calories Burned: 250-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Push-Ups | 12 | 4 | 30 sec | | Squat Jumps | 15 | 4 | 30 sec | | Plank to Push-Up | 10 | 4 | 30 sec | | Skaters | 20 | 4 | 30 sec | | Rest | - | - | 30 sec |

6. Quick HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Calories Burned: 100-150

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 20 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Squats | 15 | 3 | 30 sec | | Plank | 20 | 3 | 30 sec | | Rest | - | - | 30 sec |

7. Family Fun HIIT

Duration: 30 minutes
Equipment Needed: None
Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Animal Walks | 10 | 4 | 30 sec | | Partner Squats | 15 | 4 | 30 sec | | Tag (sprint) | - | 4 | 30 sec | | Dance Break | - | 4 | 30 sec | | Rest | - | - | 30 sec |

8. HIIT for Strength and Endurance

Duration: 35 minutes
Equipment Needed: None
Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 10 | 5 | 30 sec | | Push-Ups | 10 | 5 | 30 sec | | Walking Lunges | 10 per leg | 5 | 30 sec | | Plank Jacks | 15 | 5 | 30 sec | | Rest | - | - | 30 sec |

9. HIIT Yoga Flow

Duration: 30 minutes
Equipment Needed: Yoga mat (optional)
Calories Burned: 150-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Sun Salutations | 5 | 3 | 30 sec | | Warrior II Pose | 30 sec per side | 3 | 30 sec | | Downward Dog | 30 sec | 3 | 30 sec | | Chair Pose | 30 sec | 3 | 30 sec | | Rest | - | - | 30 sec |

10. HIIT for Flexibility and Mobility

Duration: 25 minutes
Equipment Needed: None
Calories Burned: 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dynamic Lunges | 10 per leg | 3 | 30 sec | | Arm Circles | 10 per direction | 3 | 30 sec | | Hip Openers | 10 per leg | 3 | 30 sec | | Seated Toe Touches | 30 sec | 3 | 30 sec | | Rest | - | - | 30 sec |

These HIIT routines can be tailored to fit your fitness level, making them suitable for beginners and advanced athletes alike.

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