Best Bodyweight HIIT Workout Routines for Home 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to maximize your fitness routine from the comfort of your home. These workouts require no equipment, making them perfect for anyone looking to get fit without breaking the bank. Here are the best bodyweight HIIT workout routines for 2025 that will help you burn calories and build strength efficiently.

1. Full-Body Blast

Duration: 20 minutes
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 200

| Exercise | Duration | Reps | |-------------------|------------|----------| | Jumping Jacks | 30 seconds | 3 rounds | | Push-Ups | 30 seconds | 10-15 | | Squats | 30 seconds | 15-20 | | Burpees | 30 seconds | 5-10 | | Plank | 30 seconds | 3 rounds |

2. Core Crusher

Duration: 15 minutes
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150

| Exercise | Duration | Reps | |-------------------|------------|----------| | Mountain Climbers | 30 seconds | 3 rounds | | Russian Twists | 30 seconds | 15-20 | | Leg Raises | 30 seconds | 10-15 | | Plank Jacks | 30 seconds | 3 rounds | | Bicycle Crunches | 30 seconds | 15-20 |

3. Leg Day HIIT

Duration: 25 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 250

| Exercise | Duration | Reps | |-------------------|------------|----------| | Jump Squats | 30 seconds | 10-15 | | Lunges | 30 seconds | 10-15 per leg | | High Knees | 30 seconds | 3 rounds | | Glute Bridges | 30 seconds | 15-20 | | Side Lunges | 30 seconds | 10-15 per side |

4. Upper Body Burn

Duration: 20 minutes
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approximately 200

| Exercise | Duration | Reps | |-------------------|------------|----------| | Diamond Push-Ups | 30 seconds | 5-10 | | Tricep Dips | 30 seconds | 10-15 | | Inchworms | 30 seconds | 3 rounds | | Plank Shoulder Taps| 30 seconds | 10-15 per side | | Superman | 30 seconds | 10-15 |

5. Cardio HIIT

Duration: 20 minutes
Sets: 4
Difficulty Level: Beginner
Calories Burned: Approximately 200

| Exercise | Duration | Reps | |-------------------|------------|----------| | Burpees | 30 seconds | 5-10 | | Skaters | 30 seconds | 10-15 | | Jumping Jacks | 30 seconds | 3 rounds | | Butt Kickers | 30 seconds | 3 rounds | | High Knees | 30 seconds | 3 rounds |

6. HIIT for Beginners

Duration: 15 minutes
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approximately 150

| Exercise | Duration | Reps | |-------------------|------------|----------| | Bodyweight Squats | 30 seconds | 10-15 | | Push-Ups (knees) | 30 seconds | 5-10 | | Step-Ups | 30 seconds | 10-15 | | Wall Sit | 30 seconds | 3 rounds | | Side Leg Raises | 30 seconds | 10-15 per side |

7. Speed & Agility

Duration: 20 minutes
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approximately 250

| Exercise | Duration | Reps | |-------------------|------------|----------| | Lateral Bounds | 30 seconds | 10-15 | | High Knees | 30 seconds | 3 rounds | | Butt Kickers | 30 seconds | 3 rounds | | Shuttle Runs | 30 seconds | 3 rounds | | Quick Feet | 30 seconds | 3 rounds |

8. Total Body Tone

Duration: 30 minutes
Sets: 4
Difficulty Level: Advanced
Calories Burned: Approximately 300

| Exercise | Duration | Reps | |-------------------|------------|----------| | Burpees | 30 seconds | 10-15 | | Jump Squats | 30 seconds | 10-15 | | Push-Ups | 30 seconds | 10-15 | | Plank | 30 seconds | 3 rounds | | Tuck Jumps | 30 seconds | 10-15 |

9. Quick HIIT Circuit

Duration: 10 minutes
Sets: 2
Difficulty Level: All Levels
Calories Burned: Approximately 100

| Exercise | Duration | Reps | |-------------------|------------|----------| | Jumping Jacks | 30 seconds | 3 rounds | | Lunges | 30 seconds | 10-15 per leg | | Plank | 30 seconds | 3 rounds | | Mountain Climbers | 30 seconds | 3 rounds |

10. Evening Wind Down

Duration: 15 minutes
Sets: 2
Difficulty Level: All Levels
Calories Burned: Approximately 80

| Exercise | Duration | Reps | |-------------------|------------|----------| | Bodyweight Squats | 30 seconds | 10-15 | | Side Leg Raises | 30 seconds | 10-15 per side | | Seated Toe Touch | 30 seconds | 3 rounds | | Child's Pose | 30 seconds | 2 rounds |

Why Choose HipTrain?

For those looking to enhance their bodyweight HIIT workouts, consider HipTrain for affordable personal training. Our live 1-on-1 video sessions with certified trainers offer personalized guidance tailored to your fitness level. Plus, with flexible scheduling to fit your busy lifestyle and HSA/FSA eligibility for eligible expenses, HipTrain makes fitness accessible and convenient.