Best Bodyweight HIIT Workouts for Home Training in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to boost your fitness level without needing a gym. Bodyweight HIIT workouts are particularly convenient for home training as they require no equipment and can fit into even the busiest schedules. Here are the best bodyweight HIIT workouts for home training in 2025 that you can do with the guidance of affordable personal trainers from HipTrain.

1. Tabata Bodyweight Circuit

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 200-300 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Jump Squats | 20 sec | 8 | | Push-Ups | 20 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Rest | 10 sec | 8 |

Tips:

• Maintain proper form to prevent injury.
• Perform each exercise at maximum intensity for the 20 seconds.

2. Full-Body Blast

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 300-400 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Burpees | 10 | 4 | | Plank Jacks | 15 | 4 | | Lunges | 12 per leg | 4 | | High Knees | 30 sec | 4 |

Tips:

• Focus on your breathing and keep your core engaged throughout the workout.

3. Core Crusher HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250-350 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Russian Twists | 15 | 4 | | Plank-to-Push-Up | 10 | 4 | | Bicycle Crunches | 15 | 4 | | Flutter Kicks | 30 sec | 4 |

Tips:

• Try to keep your movements controlled to maximize core engagement.

4. Cardio Burnout

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 200-300 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Skaters | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 | | Butt Kickers | 30 sec | 4 | | Rest | 15 sec | 4 |

Tips:

• Use your arms to help propel your body during skaters for added intensity.

5. Strength & Agility

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 300-400 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Plyometric Lunges | 10 per leg | 4 | | Push-Up to Side Plank | 10 | 4 | | Broad Jumps | 10 | 4 | | Tuck Jumps | 10 | 4 |

Tips:

• Ensure you land softly during jumps to reduce impact on your joints.

6. Lower Body Sculpt

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 250-350 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Squat Jumps | 10 | 4 | | Glute Bridges | 15 | 4 | | Side Lunges | 10 per leg | 4 | | Calf Raises | 15 | 4 |

Tips:

• Engage your glutes during glute bridges for maximum effectiveness.

7. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200-300 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Diamond Push-Ups | 8 | 4 | | Tricep Dips | 10 | 4 | | Pike Push-Ups | 8 | 4 | | Plank Shoulder Taps | 10 per side | 4 |

Tips:

• Keep your elbows close to your body during diamond push-ups for better tricep engagement.

8. Quick-Fire HIIT

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 150-200 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Star Jumps | 30 sec | 4 | | Wall Sit | 30 sec | 4 | | Fast Feet | 30 sec | 4 | | Rest | 10 sec | 4 |

Tips:

• Engage your core during the wall sit for added stability.

9. Flexibility HIIT

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 150-250 per session

| Exercise | Duration | Sets | |--------------------|----------|------| | Dynamic Stretches | 30 sec | 4 | | Yoga Flow | 30 sec | 4 | | Cool Down Stretch | 30 sec | 4 | | Rest | 10 sec | 4 |

Tips:

• Focus on deep breathing during the yoga flow for relaxation.

10. HIIT Ladder Workout

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 300-400 per session

| Exercise | Reps | Sets | |--------------------|------|------| | Jump Squats | 10 | 4 | | Push-Ups | 8 | 4 | | Burpees | 6 | 4 | | Rest | 1 min | 4 |

Tips:

• Gradually increase your intensity with each round to challenge yourself.

Conclusion

These bodyweight HIIT workouts are not only effective but also easy to integrate into your home training routine in 2025. For personalized guidance, consider working with a certified personal trainer from HipTrain, where you can enjoy live 1-on-1 video sessions at affordable pricing. Plus, HipTrain services are HSA/FSA approved for eligible expenses, making it a smart investment in your health.