Best Bodyweight HIIT Workouts for Fast Results 2025

Are you looking to burn fat and build strength without the need for equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for home workouts in 2025. They can help you achieve fast results while fitting into your busy schedule. Here are the best bodyweight HIIT workouts designed to maximize your efforts and deliver impressive results.

Updated December 2025

1. Burpee Blast

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 8-10 calories per minute
Equipment Needed: None

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

2. Mountain Climbers

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Difficulty Level: Beginner
Calories Burned: 7-9 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 sec | 5 | | Rest | 15 sec | 5 |

3. Jump Squats

Duration: 25 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 6-8 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Jump Squats | 25 sec | 4 | | Rest | 15 sec | 4 |

4. Plank Jacks

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 5-7 calories per minute
Equipment Needed: None

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

5. High Knees

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Difficulty Level: Beginner
Calories Burned: 8-10 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |--------------|----------|------| | High Knees | 20 sec | 5 | | Rest | 10 sec | 5 |

6. Push-Up to T-Plank

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Advanced
Calories Burned: 6-8 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Push-Up to T-Plank | 30 sec | 4 | | Rest | 15 sec | 4 |

7. Lateral Lunges

Duration: 25 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 5-7 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Lateral Lunges | 25 sec | 4 | | Rest | 15 sec | 4 |

8. Skaters

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Intermediate
Calories Burned: 7-9 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | Skaters | 30 sec | 4 | | Rest | 15 sec | 4 |

9. Bicycle Crunches

Duration: 25 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Beginner
Calories Burned: 5-7 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Bicycle Crunches | 25 sec | 4 | | Rest | 15 sec | 4 |

10. Plank to Push-Up

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Difficulty Level: Advanced
Calories Burned: 6-8 calories per minute
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plank to Push-Up | 30 sec | 4 | | Rest | 15 sec | 4 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to burn fat and increase fitness levels from the comfort of their home. With no equipment needed, you can easily fit these routines into your schedule, making them ideal for busy professionals.

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