Best Bodyweight HIIT Workouts for Home in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels without the need for expensive gym memberships or bulky equipment. Bodyweight HIIT workouts are particularly effective because they can be done anywhere, making them perfect for home workouts. If you're looking to break a sweat without leaving your living room, check out these top bodyweight HIIT workouts for 2025!

1. Total Body Burn

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

| Exercise | Reps | Sets | |-------------------|-------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-ups | 15 | 3 | | Squats | 20 | 3 | | Mountain Climbers | 30 seconds | 3 | | Plank | 30 seconds | 3 |

2. Core Crusher

• Duration: 15 minutes
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200

| Exercise | Reps | Sets | |-------------------|-------------|------| | Bicycle Crunches | 20 | 3 | | Russian Twists | 15 per side | 3 | | Leg Raises | 15 | 3 | | Plank Shoulder Taps| 15 per side| 3 | | Side Plank | 20 seconds | 2 per side |

3. Legs on Fire

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

| Exercise | Reps | Sets | |-------------------|-------------|------| | Squat Jumps | 15 | 4 | | Lunges | 12 per side | 4 | | Glute Bridges | 20 | 4 | | Calf Raises | 20 | 4 | | Wall Sit | 30 seconds | 3 |

4. Upper Body Blast

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

| Exercise | Reps | Sets | |-------------------|-------------|------| | Push-ups | 15 | 4 | | Tricep Dips | 15 | 4 | | Plank Up-Downs | 12 | 3 | | Inchworms | 10 | 3 | | Superman | 15 | 3 |

5. Cardio Crusher

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~280

| Exercise | Reps | Sets | |-------------------|-------------|------| | Burpees | 10 | 4 | | High Knees | 30 seconds | 4 | | Skaters | 15 per side | 4 | | Star Jumps | 10 | 4 | | Tuck Jumps | 10 | 3 |

6. HIIT Pyramid

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: ~350

| Exercise | Reps | Sets | |-------------------|-------------|------| | Jump Squats | 10 | 5 | | Push-ups | 10 | 5 | | Burpees | 10 | 5 | | Plank Jacks | 10 | 5 | | Rest | 1 minute | 5 |

7. Tabata Challenge

• Duration: 16 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Duration | Sets | |-------------------|-------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Jumping Jacks | 20 seconds | 8 | | Rest | 10 seconds | 8 |

8. Dynamic Duo

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: ~270

| Exercise | Reps | Sets | |-------------------|-------------|------| | Lateral Lunges | 12 per side | 3 | | Push-up to T-Rotation | 10 | 3 | | Bear Crawls | 30 seconds | 3 | | Side Lunges | 12 per side | 3 | | Plank | 30 seconds | 3 |

9. Quick Burn

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: ~100

| Exercise | Reps | Sets | |-------------------|-------------|------| | Jumping Jacks | 1 minute | 1 | | Bodyweight Squats | 15 | 1 | | Push-ups | 10 | 1 | | High Knees | 1 minute | 1 | | Rest | 1 minute | 1 |

10. Flexibility Finish

• Duration: 10 minutes
• Equipment: None
• Difficulty Level: All levels
• Calories Burned: ~50

| Exercise | Duration | Sets | |-------------------|-------------|------| | Forward Fold | 30 seconds | 1 | | Child's Pose | 30 seconds | 1 | | Cat-Cow Stretch | 1 minute | 1 | | Seated Hamstring Stretch | 30 seconds | 1 | | Cobra Stretch | 30 seconds | 1 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit from the comfort of their home in 2025. Whether you're a beginner or an advanced fitness enthusiast, there's something for everyone. Plus, with HipTrain's affordable 1-on-1 live personal training, you can receive personalized guidance tailored to your fitness level. All sessions are HSA/FSA approved, making it easier for you to invest in your health.