Best Bodyweight HIIT Workouts for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an efficient way to torch calories and build strength, especially when you're using your body weight. Here, we present the best bodyweight HIIT workouts for home that you can easily incorporate into your routine. These workouts require no equipment, making them perfect for busy professionals looking to stay fit from the comfort of their homes.

1. The Classic Tabata

Duration: 4 minutes
Difficulty Level: Beginner
Calories Burned: 40-60
Equipment Needed: None

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

How to Perform:

• Perform squats for 20 seconds at maximum effort followed by 10 seconds of rest. Repeat for 8 rounds.

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2. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Push-ups | 10 | 3 | | Jumping Jacks | 30 | 3 | | Mountain Climbers| 15 | 3 | | Burpees | 10 | 3 |

How to Perform:

• Complete each exercise back-to-back with minimal rest. Rest for 1 minute between sets.

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3. Core Crusher

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 100-150
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Plank | 30 sec | 3 | | Russian Twists | 20 sec | 3 | | Bicycle Crunches | 20 sec | 3 | | Plank Jacks | 30 sec | 3 |

How to Perform:

• Perform each exercise for the specified duration, taking 15 seconds of rest in between.

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4. Leg Burnout

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: 200-250
Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Jump Squats | 15 | 4 | | Lunges | 12 each leg | 4 | | Calf Raises | 20 | 4 | | Wall Sit | 30 sec | 4 |

How to Perform:

• Focus on explosive movements for jump squats and maintain good form on lunges. Take 30 seconds of rest after each set.

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5. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Reps | Sets | |------------------|------|------| | Push-ups | 12 | 3 | | Tricep Dips (on a chair) | 10 | 3 | | Plank Shoulder Taps | 15 | 3 | | Side Plank (each side) | 30 sec | 3 |

How to Perform:

• Complete each exercise with a 15-20 second rest in between, focusing on control and form.

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6. HIIT Circuit

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 4 | | Push-ups | 15 sec | 4 | | Burpees | 30 sec | 4 | | Squat Jumps | 30 sec | 4 |

How to Perform:

• Perform each exercise for the specified duration with 30 seconds of rest between exercises.

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7. Cardio Core Combo

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Skaters | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Plank Hold | 30 sec | 3 |

How to Perform:

• Perform each exercise for the allotted time with minimal rest in between.

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8. Quick HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 80-100
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 20 sec | 2 | | Bodyweight Squats | 20 sec | 2 | | Push-ups | 20 sec | 2 | | Rest | 10 sec | 2 |

How to Perform:

• Cycle through each exercise with short bursts of effort.

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9. Plyometric Power

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: 200-250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Box Jumps | 30 sec | 3 | | Plyo Push-ups | 30 sec | 3 | | Broad Jumps | 30 sec | 3 | | Tuck Jumps | 30 sec | 3 |

How to Perform:

• Focus on explosive power and form, with 30 seconds of rest between sets.

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10. Flexibility and Cool Down

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: 30-50
Equipment Needed: None

| Stretch | Duration | Sets | |------------------|----------|------| | Forward Fold | 30 sec | 1 | | Cat-Cow Stretch | 30 sec | 1 | | Child's Pose | 30 sec | 1 | | Seated Forward Bend | 30 sec | 1 |

How to Perform:

• Spend time holding each stretch to improve flexibility and promote recovery.

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These workouts are perfect for anyone looking to maximize their fitness routine at home. If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions that fit your schedule. Plus, our services are HSA/FSA approved, making it easier to invest in your health.