Best Bodyweight HIIT Workouts for Home Use 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit at home without the need for any equipment. These workouts are perfect for busy professionals looking for effective routines that can be done in a short amount of time. Here are the best bodyweight HIIT workouts for home use in 2025 that will help you burn calories and build strength.

1. Burpee Blast

• Duration: 20 minutes
• Sets: 4
• Reps: 10-15 reps
• Calories Burned: 200-300
• Difficulty: Intermediate
• Workout Table:

| Exercise | Duration | Rest | |------------|----------|-------| | Burpees | 30 sec | 15 sec| | Jump Squats| 30 sec | 15 sec| | High Knees | 30 sec | 15 sec| | Plank Jacks| 30 sec | 15 sec|

2. Tabata Toning

• Duration: 16 minutes
• Sets: 8 rounds
• Reps: 20 seconds on, 10 seconds off
• Calories Burned: 150-250
• Difficulty: Beginner to Intermediate
• Workout Table:

| Exercise | Duration | Rest | |--------------|----------|-------| | Push-Ups | 20 sec | 10 sec| | Bodyweight Squats| 20 sec | 10 sec| | Mountain Climbers| 20 sec | 10 sec| | Plank | 20 sec | 10 sec|

3. Core Crusher

• Duration: 15 minutes
• Sets: 3
• Reps: 12-15 reps
• Calories Burned: 100-200
• Difficulty: Intermediate
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Bicycle Crunches | 30 sec | 15 sec| | Russian Twists | 30 sec | 15 sec| | Plank to Push-Up | 30 sec | 15 sec| | Side Plank (each side)| 30 sec | 15 sec|

4. Full Body Frenzy

• Duration: 25 minutes
• Sets: 4
• Reps: 10-12 reps
• Calories Burned: 250-400
• Difficulty: Advanced
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Jumping Jacks | 30 sec | 15 sec| | Lunges | 30 sec | 15 sec| | T-Push-Ups | 30 sec | 15 sec| | Burpees | 30 sec | 15 sec|

5. Speed Circuit

• Duration: 20 minutes
• Sets: 3
• Reps: 15-20 reps
• Calories Burned: 200-300
• Difficulty: Intermediate
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Skaters | 30 sec | 15 sec| | Plank Jacks | 30 sec | 15 sec| | Side Lunges | 30 sec | 15 sec| | Star Jumps | 30 sec | 15 sec|

6. Quick Cardio Burn

• Duration: 18 minutes
• Sets: 4
• Reps: 10-15 reps
• Calories Burned: 150-250
• Difficulty: Beginner
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | High Knees | 30 sec | 15 sec| | Butt Kicks | 30 sec | 15 sec| | Arm Circles | 30 sec | 15 sec| | Jumping Jacks | 30 sec | 15 sec|

7. Strength & Sweat

• Duration: 30 minutes
• Sets: 3
• Reps: 10-12 reps
• Calories Burned: 300-450
• Difficulty: Advanced
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Decline Push-Ups | 30 sec | 15 sec| | Single-Leg Squats | 30 sec | 15 sec| | Plank to Side Plank| 30 sec | 15 sec| | Alternating Toe Touch| 30 sec| 15 sec|

8. HIIT with a Twist

• Duration: 20 minutes
• Sets: 4
• Reps: 8-10 reps
• Calories Burned: 200-300
• Difficulty: Intermediate
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Plyometric Lunges| 30 sec | 15 sec| | Push-Up to T-Pose| 30 sec | 15 sec| | Frog Jumps | 30 sec | 15 sec| | Bicycle Crunches | 30 sec | 15 sec|

9. Agility and Endurance

• Duration: 22 minutes
• Sets: 4
• Reps: 12-15 reps
• Calories Burned: 250-350
• Difficulty: Intermediate
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Lateral Shuffles | 30 sec | 15 sec| | Plank Jacks | 30 sec | 15 sec| | Reverse Lunges | 30 sec | 15 sec| | Bear Crawls | 30 sec | 15 sec|

10. Quick HIIT Finisher

• Duration: 10 minutes
• Sets: 2
• Reps: 10-12 reps
• Calories Burned: 100-150
• Difficulty: All Levels
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|-------| | Jumping Jacks | 30 sec | 10 sec| | Push-Ups | 30 sec | 10 sec| | Squat Jumps | 30 sec | 10 sec| | Plank | 30 sec | 10 sec|

These bodyweight HIIT workouts are designed to maximize your time and effort at home, ensuring you get a full-body workout without the need for any equipment.

For those looking for personalized training, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Enjoy flexible scheduling that fits your busy lifestyle, and remember that our services are HSA/FSA approved for eligible expenses.