Best Bodyweight HIIT Workouts for Quick Home Fitness

Are you looking for an effective way to stay fit without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for quick home fitness, allowing you to burn calories and build strength in minimal time. Updated December 2025, here are the best bodyweight HIIT workouts you can do at home, no equipment needed!

1. Tabata Style Workout

Duration: 4 minutes
Structure: 20 seconds on, 10 seconds off
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 40-50 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Jump Squats | 1 | 20 sec | 8 | | Push-Ups | 1 | 20 sec | 8 | | Burpees | 1 | 20 sec | 8 | | Mountain Climbers | 1 | 20 sec | 8 |

2. 15-Minute Full-Body Blast

Duration: 15 minutes
Structure: 45 seconds on, 15 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | High Knees | 1 | 45 sec | N/A | | Plank Jacks | 1 | 45 sec | N/A | | Reverse Lunges | 1 | 45 sec | 10 | | Push-Up to T-Plank| 1 | 45 sec | 6 |

3. Core Crusher HIIT

Duration: 10 minutes
Structure: 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Plank | 1 | 30 sec | N/A | | Russian Twists | 1 | 30 sec | 15 | | Bicycle Crunches | 1 | 30 sec | 15 | | Leg Raises | 1 | 30 sec | 10 |

4. Lower Body Burn

Duration: 12 minutes
Structure: 40 seconds on, 20 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 100-120 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Squat Jumps | 1 | 40 sec | N/A | | Lateral Lunges | 1 | 40 sec | 10 | | Glute Bridges | 1 | 40 sec | 15 | | Wall Sit | 1 | 40 sec | N/A |

5. Upper Body HIIT

Duration: 10 minutes
Structure: 30 seconds on, 30 seconds off
Difficulty Level: Intermediate
Calories Burned: Approximately 80-100 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Push-Ups | 1 | 30 sec | 8 | | Tricep Dips | 1 | 30 sec | 10 | | Plank Shoulder Taps| 1 | 30 sec | 10 | | Inchworms | 1 | 30 sec | 5 |

6. Quick Cardio HIIT

Duration: 8 minutes
Structure: 20 seconds on, 10 seconds off
Difficulty Level: Beginner
Calories Burned: Approximately 60-80 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Skaters | 1 | 20 sec | N/A | | Jumping Jacks | 1 | 20 sec | N/A | | Butt Kickers | 1 | 20 sec | N/A | | Fast Feet | 1 | 20 sec | N/A |

7. 20-Minute Total Body HIIT

Duration: 20 minutes
Structure: 1 minute on, 30 seconds off
Difficulty Level: Advanced
Calories Burned: Approximately 250-300 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Burpees | 1 | 1 min | 10 | | Push-Ups | 1 | 1 min | 10 | | Jump Squats | 1 | 1 min | 10 | | Plank Jacks | 1 | 1 min | 10 |

8. 5-Minute AMRAP (As Many Rounds As Possible)

Duration: 5 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 50-70 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Jumping Jacks | 1 | N/A | 15 | | Push-Ups | 1 | N/A | 5 | | Bodyweight Squats | 1 | N/A | 10 |

9. Ladder Workout

Duration: 12 minutes
Structure: Increase reps each round
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 100-150 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Burpees | 1 | 1 min | 1-10 | | Push-Ups | 1 | 1 min | 1-10 | | Squats | 1 | 1 min | 1-10 |

10. 30-Minute HIIT Challenge

Duration: 30 minutes
Structure: Complete each exercise for 1 minute, rest for 15 seconds
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 calories

| Exercise | Sets | Duration | Reps | |-------------------|------|----------|------| | Burpees | 1 | 1 min | N/A | | High Knees | 1 | 1 min | N/A | | Push-Up to Plank | 1 | 1 min | N/A | | Skaters | 1 | 1 min | N/A |

Conclusion

With these bodyweight HIIT workouts, you can easily fit effective exercise into your busy schedule, all from the comfort of your home. For personalized guidance and support, consider HipTrain’s affordable live 1-on-1 personal training. Our certified trainers are ready to help you achieve your fitness goals with flexible scheduling and HSA/FSA eligibility for eligible expenses.