Best Bodyweight HIIT Workouts for Busy Schedules

Finding time to work out can be a challenge, especially for those with busy schedules. Bodyweight HIIT (High-Intensity Interval Training) workouts offer a fantastic solution, allowing you to get in a quick yet effective workout without needing any equipment. These routines can be done at home and are perfect for burning calories, building strength, and improving cardiovascular fitness. Updated December 2025, here are the best bodyweight HIIT workouts that fit into your hectic lifestyle.

1. Tabata Style Workout

Duration: 4 minutes
Difficulty: Intermediate
Calories Burned: ~40-50

| Exercise | Duration | Sets | |----------------|----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

Tip: Focus on explosive movements during the jump squats to maximize calorie burn.

2. Full-Body Blast

Duration: 15 minutes
Difficulty: Beginner to Intermediate
Calories Burned: ~150-200

| Exercise | Reps | Sets | |-------------------|------|------| | Push-Ups | 10 | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 20 | 3 | | Plank (hold) | 30 sec| 3 |

Tip: Maintain proper form to prevent injury, especially during push-ups and burpees.

3. Core Crusher

Duration: 10 minutes
Difficulty: Intermediate
Calories Burned: ~80-100

| Exercise | Reps | Sets | |------------------|------|------| | Russian Twists | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Plank Jacks | 10 | 3 | | Sit-Ups | 10 | 3 |

Tip: Engage your core throughout each exercise for maximum effectiveness.

4. Upper Body Focus

Duration: 12 minutes
Difficulty: Intermediate
Calories Burned: ~100-120

| Exercise | Reps | Sets | |-----------------|------|------| | Dive Bomber Push-Ups | 8 | 3 | | Tricep Dips | 10 | 3 | | Shoulder Taps | 20 | 3 | | Plank to Push-Up| 8 | 3 |

Tip: Keep your body in a straight line during shoulder taps to engage your core.

5. Legs on Fire

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

| Exercise | Reps | Sets | |--------------------|------|------| | Squat Jumps | 10 | 3 | | Lunges | 10 | 3 | | Glute Bridges | 15 | 3 | | Wall Sit | 30 sec| 3 |

Tip: Try to maintain a steady pace for squat jumps to build endurance.

6. Cardio Kick

Duration: 10 minutes
Difficulty: Beginner
Calories Burned: ~80-100

| Exercise | Duration | Sets | |----------------|----------|------| | High Knees | 30 sec | 3 | | Skaters | 30 sec | 3 | | Butt Kicks | 30 sec | 3 | | Rest | 15 sec | 3 |

Tip: Keep your arms engaged and move quickly to elevate your heart rate.

7. Quick Circuit

Duration: 20 minutes
Difficulty: All Levels
Calories Burned: ~200-250

| Exercise | Reps | Sets | |----------------|------|------| | Jumping Jacks | 15 | 3 | | Push-Ups | 10 | 3 | | Squat Thrusts | 10 | 3 | | Plank | 30 sec| 3 |

Tip: Take minimal breaks for maximum cardio benefit.

8. Dynamic Stretch & HIIT Combo

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: ~150-180

| Exercise | Duration | Sets | |-----------------------|----------|------| | Dynamic Stretch (Arm Circles, Leg Swings) | 1 min | 1 | | Burpees | 30 sec | 3 | | Lateral Lunges | 30 sec | 3 | | Push-Ups | 30 sec | 3 |

Tip: Start with dynamic stretches to warm up your muscles before jumping into the HIIT.

9. Quick Yoga Flow HIIT

Duration: 10 minutes
Difficulty: Beginner
Calories Burned: ~60-80

| Exercise | Duration | Sets | |------------------|----------|------| | Downward Dog | 30 sec | 3 | | Warrior II | 30 sec | 3 | | High Lunge | 30 sec | 3 | | Child's Pose | 30 sec | 3 |

Tip: Focus on your breath to enhance relaxation between the HIIT bursts.

10. HIIT for Beginners

Duration: 15 minutes
Difficulty: Beginner
Calories Burned: ~120-150

| Exercise | Reps | Sets | |------------------|------|------| | Bodyweight Squats | 10 | 3 | | Incline Push-Ups | 10 | 3 | | Step-Ups | 10 | 3 | | Plank | 20 sec| 3 |

Tip: Modify exercises as needed to suit your fitness level.

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These bodyweight HIIT workouts are designed for busy individuals who want to stay fit without spending hours at the gym. With HipTrain, you can receive personalized training tailored to your specific needs, all from the comfort of your home. Our certified personal trainers offer live 1-on-1 sessions that fit into your schedule, making it easier to stay committed to your fitness journey. Plus, our services are HSA/FSA approved for eligible expenses!