Best Bodyweight HIIT Workouts for a Full-Body Burn at Home

Looking for an effective way to get fit without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for achieving a full-body burn in the comfort of your home. This guide presents the best bodyweight HIIT workouts for 2025 that can help you torch calories and build strength, all while fitting into your busy schedule. Updated January 2026, these workouts are designed to maximize efficiency and results.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~10 per minute
• How to Perform: From a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump back to the squat, and leap up.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Burpees | 10 | 4 | 20 sec |

2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8 per minute
• How to Perform: Start in a plank position and alternate bringing your knees toward your chest quickly.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Mountain Climbers| 15 | 4 | 30 sec |

3. Jump Squats

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~9 per minute
• How to Perform: Lower into a squat and explode up, landing softly back into the squat.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Jump Squats | 10 | 4 | 25 sec |

4. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Beginner
• Calories Burned: ~7 per minute
• How to Perform: Run in place while bringing your knees up to waist level.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | High Knees | 20 | 4 | 30 sec |

5. Push-Up to T-Plank

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~8 per minute
• How to Perform: Perform a push-up, then rotate into a side plank.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Push-Up to T-Plank| 8 | 4 | 20 sec |

6. Lunges with a Twist

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Beginner to Intermediate
• Calories Burned: ~6 per minute
• How to Perform: Step forward into a lunge while twisting your torso toward the front leg.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Lunges with Twist| 10 | 4 | 30 sec |

7. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~8 per minute
• How to Perform: From a plank position, jump your feet out and in like a jumping jack.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Plank Jacks | 15 | 4 | 30 sec |

8. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~9 per minute
• How to Perform: Leap side to side, landing on one foot while swinging the opposite leg behind.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Skaters | 10 | 4 | 30 sec |

9. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Intermediate
• Calories Burned: ~7 per minute
• How to Perform: Transition from a forearm plank to a full plank, alternating arms.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Plank to Push-Up | 8 | 4 | 20 sec |

10. Core Crunches

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty: Beginner
• Calories Burned: ~5 per minute
• How to Perform: Lie on your back with knees bent and crunch up, engaging your core.

| Exercise | Reps | Sets | Duration | |------------------|------|------|-----------| | Core Crunches | 15 | 4 | 20 sec |

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can lead to significant improvements in strength, endurance, and overall fitness. With no equipment needed, these workouts are accessible to everyone, making them a perfect choice for busy professionals.

For personalized guidance and motivation, consider trying HipTrain’s live 1-on-1 personal training sessions. With affordable pricing and HSA/FSA eligibility, it's a smart investment in your health.