Best Bodyweight HIIT Workouts for At-Home Fitness 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to stay fit from the comfort of your home without the need for any equipment. They offer quick, efficient workouts that can fit into even the busiest schedules. Here are the top 10 bodyweight HIIT workouts for 2025 that will help you burn calories, build strength, and enhance your cardiovascular fitness.

1. Burpee Blast

Duration: 20 minutes
Sets: 5 rounds of 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: ~10 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |--------------|-----------|---------| | Burpees | 30 secs | 5 rounds| | Rest | 30 secs | - |

2. Tabata Toning

Duration: 16 minutes
Sets: 8 rounds of 20 seconds on, 10 seconds off
Difficulty Level: Beginner to Advanced
Calories Burned: ~8 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Jump Squats | 20 secs | 8 rounds| | Push-Ups | 20 secs | 8 rounds| | Plank Jacks | 20 secs | 8 rounds| | Rest | 10 secs | - |

3. Core Crusher

Duration: 15 minutes
Sets: 4 rounds of 45 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: ~7 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Mountain Climbers| 45 secs | 4 rounds| | Russian Twists | 45 secs | 4 rounds| | Plank | 45 secs | 4 rounds| | Rest | 15 secs | - |

4. Full-Body Frenzy

Duration: 30 minutes
Sets: 4 rounds of 40 seconds on, 20 seconds off
Difficulty Level: Advanced
Calories Burned: ~12 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |---------------------|-----------|---------| | Jumping Lunges | 40 secs | 4 rounds| | Push-Ups with Toe Touch | 40 secs | 4 rounds| | High Knees | 40 secs | 4 rounds| | Rest | 20 secs | - |

5. Speed Circuit

Duration: 20 minutes
Sets: 5 rounds of 30 seconds on, 30 seconds off
Difficulty Level: Beginner
Calories Burned: ~8 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Skaters | 30 secs | 5 rounds| | Bodyweight Squats| 30 secs | 5 rounds| | Flutter Kicks | 30 secs | 5 rounds| | Rest | 30 secs | - |

6. Cardio Core Combo

Duration: 25 minutes
Sets: 4 rounds of 1 minute on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: ~9 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Burpees | 1 min | 4 rounds| | Bicycle Crunches | 1 min | 4 rounds| | Plank to Push-Up | 1 min | 4 rounds| | Rest | 30 secs | - |

7. Plyometric Power

Duration: 20 minutes
Sets: 5 rounds of 30 seconds on, 30 seconds off
Difficulty Level: Advanced
Calories Burned: ~10 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |---------------------|-----------|---------| | Box Jumps | 30 secs | 5 rounds| | Tuck Jumps | 30 secs | 5 rounds| | Plyo Push-Ups | 30 secs | 5 rounds| | Rest | 30 secs | - |

8. Quick HIIT

Duration: 15 minutes
Sets: 3 rounds of 30 seconds on, 30 seconds off
Difficulty Level: Beginner
Calories Burned: ~6 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Jumping Jacks | 30 secs | 3 rounds| | Wall Sit | 30 secs | 3 rounds| | Plank | 30 secs | 3 rounds| | Rest | 30 secs | - |

9. Strength & Sweat

Duration: 30 minutes
Sets: 3 rounds of 45 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: ~9 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Push-Ups | 45 secs | 3 rounds| | Tricep Dips | 45 secs | 3 rounds| | Side Lunges | 45 secs | 3 rounds| | Rest | 15 secs | - |

10. Flex and Flow

Duration: 20 minutes
Sets: 4 rounds of 30 seconds on, 30 seconds off
Difficulty Level: All levels
Calories Burned: ~7 calories/minute
Equipment Needed: None

| Exercise | Duration | Reps | |------------------|-----------|---------| | Downward Dog | 30 secs | 4 rounds| | Cat-Cow Stretch | 30 secs | 4 rounds| | Child's Pose | 30 secs | 4 rounds| | Rest | 30 secs | - |

These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home without needing any equipment. For those seeking guidance to maximize their HIIT sessions, HipTrain offers affordable live 1-on-1 personal training with certified trainers. With flexible scheduling and HSA/FSA eligibility, it’s never been easier to get personalized fitness support tailored to your needs.