Best Bodyweight HIIT Workouts for At-Home Fitness 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to stay fit at home without the need for any equipment. These workouts are effective for burning calories, improving cardiovascular health, and building strength. Below, we’ve compiled a list of the best bodyweight HIIT workouts you can do at home in 2025. These sessions require no equipment and can be tailored to fit any fitness level.

1. The Classic Tabata

Duration: 4 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: 40-60

| Exercise | Duration | Rest | |-------------------|----------|-------| | Jump Squats | 20 sec | 10 sec | | Push-Ups | 20 sec | 10 sec | | Mountain Climbers | 20 sec | 10 sec | | Burpees | 20 sec | 10 sec |

How to Perform:

Repeat the circuit 8 times for a total of 4 minutes. This classic format is great for beginners and can easily be modified.

2. Full-Body Burn

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

| Exercise | Sets | Reps | |-----------------------|------|------| | High Knees | 4 | 30 | | Plank Jacks | 4 | 15 | | Skater Jumps | 4 | 20 | | Push-Up to T-Plank | 4 | 10 |

How to Perform:

Complete each exercise for the specified reps, resting 30 seconds between sets. This workout targets multiple muscle groups.

3. Core Crusher

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 150-250

| Exercise | Sets | Duration | |-------------------------|------|----------| | Plank | 4 | 30 sec | | Russian Twists | 4 | 30 sec | | Bicycle Crunches | 4 | 30 sec | | Side Plank (each side) | 4 | 30 sec |

How to Perform:

Rest for 15 seconds between exercises. This workout is designed to build core strength and stability.

4. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Sets | Reps | |-----------------------|------|------| | Bodyweight Squats | 4 | 15 | | Lunges (alternating) | 4 | 12 | | Glute Bridges | 4 | 15 | | Wall Sit | 4 | 30 sec |

How to Perform:

Rest for 30 seconds between sets. This workout focuses on building strength in your legs and glutes.

5. Cardio Crusher

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: 200-300

| Exercise | Duration | Rest | |----------------------|----------|-------| | Burpees | 30 sec | 15 sec | | Jumping Jacks | 30 sec | 15 sec | | High Knees | 30 sec | 15 sec | | Butt Kickers | 30 sec | 15 sec |

How to Perform:

Complete the circuit 3 times. This workout is a great way to get your heart rate up.

6. Upper Body Strength

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200

| Exercise | Sets | Reps | |---------------------------|------|------| | Push-Ups | 4 | 10 | | Tricep Dips (using a chair)| 4 | 10 | | Plank Shoulder Taps | 4 | 12 | | Pike Push-Ups | 4 | 8 |

How to Perform:

Rest for 30 seconds between sets. This workout is focused on building upper body strength.

7. 10-Minute HIIT Challenge

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: 100-150

| Exercise | Duration | |----------------------|----------| | Jump Squats | 1 min | | Push-Ups | 1 min | | Burpees | 1 min | | Rest | 30 sec | | Repeat 2 more times | |

How to Perform:

This quick workout is perfect for busy schedules, providing a full-body workout in just 10 minutes.

8. Dynamic Stretch and HIIT Combo

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: 250-350

| Exercise | Duration | |-------------------------|----------| | Dynamic Stretch (various)| 5 min | | High Knees | 1 min | | Push-Ups | 1 min | | Squat Jumps | 1 min | | Rest | 30 sec | | Repeat for 3 cycles | |

How to Perform:

Start with dynamic stretching to warm up, then move into the HIIT circuit.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you stay fit and healthy from the comfort of your home. For those looking for personalized guidance, consider HipTrain’s affordable live 1-on-1 video personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility, HipTrain makes fitness accessible for everyone.