Best Bodyweight HIIT Workouts for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to maximize your workout in a short amount of time, and bodyweight HIIT workouts are perfect for home training. They require no equipment and can easily fit into a busy schedule. Here’s a list of the best bodyweight HIIT workouts you can do at home in 2025, designed to help you burn calories and build strength efficiently.

1. Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | Squats | 20 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Cardio Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~200
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | High Knees | 30 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Side Plank (each side) | 15 sec | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec |

3. Leg Day HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~350
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Lunges | 15 (each leg) | 3 | 30 sec | | Glute Bridges | 20 | 3 | 30 sec | | Wall Sit | N/A | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Calf Raises | 20 | 3 | 30 sec |

4. Upper Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Pike Push-Ups | 10 | 3 | 30 sec | | Tricep Dips | 15 | 3 | 30 sec | | Plank Shoulder Taps | 20 | 3 | 30 sec | | Superman | 15 | 3 | 30 sec | | Inchworms | 10 | 3 | 30 sec |

5. Tabata Toning

Duration: 16 minutes
Difficulty Level: Advanced
Calories Burned: ~400
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Burpees | 20 | 4 | 20 sec | | Squat Jumps | 15 | 4 | 20 sec | | Push-Ups | 15 | 4 | 20 sec | | Tuck Jumps | 15 | 4 | 20 sec |

6. HIIT for Beginners

Duration: 12 minutes
Difficulty Level: Beginner
Calories Burned: ~150
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Step Touch | 30 | 3 | 30 sec | | Knee Lifts | 15 (each leg) | 3 | 30 sec | | Arm Circles | 20 | 3 | 30 sec | | Toe Taps | 15 | 3 | 30 sec | | Back Leg Lifts | 15 (each leg) | 3 | 30 sec |

7. Quick HIIT Circuit

Duration: 10 minutes
Difficulty Level: All levels
Calories Burned: ~100
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jump Squats | 10 | 3 | 20 sec | | Plank Jacks | 10 | 3 | 20 sec | | Alternating Lunges| 10 (each leg) | 3 | 20 sec | | Sit-Ups | 10 | 3 | 20 sec |

8. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: ~250
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Balloon Pop Jumps | 15 | 4 | 30 sec | | Animal Walks | 10 | 4 | 30 sec | | Partner Push-Ups | 10 | 4 | 30 sec | | Family Plank | N/A | 4 | 30 sec |

9. Speed and Agility HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~350
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Lateral Shuffles | 30 | 3 | 30 sec | | Broad Jumps | 10 | 3 | 30 sec | | Speed Skaters | 15 | 3 | 30 sec | | Agility Ladder Steps | 20 | 3 | 30 sec |

10. Mindful HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Deep Breathing Squats | 10 | 3 | 30 sec | | Slow Push-Ups | 10 | 3 | 30 sec | | Restorative Plank | 30 sec | 3 | 30 sec | | Mindful Lunges | 10 (each leg) | 3 | 30 sec |

These bodyweight HIIT workouts are not only effective but can also be tailored to fit your fitness level. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility, you can embark on your fitness journey from the comfort of your home.