Best Bodyweight HIIT Workouts for Quick Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to achieve maximum results in minimal time, especially when using just your body weight. Whether you're a beginner or a seasoned athlete, these bodyweight HIIT workouts can fit seamlessly into your home fitness routine. Here’s a list of the best bodyweight HIIT workouts for quick home fitness that you can start today!

1. Tabata Style HIIT

• Duration: 20 seconds work, 10 seconds rest, 8 rounds (4 minutes total)
• Exercises: Burpees, High Knees, Push-Ups, Mountain Climbers
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-400

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Burpees | 20 seconds | 4 | | High Knees | 20 seconds | 4 | | Push-Ups | 20 seconds | 4 | | Mountain Climbers | 20 seconds | 4 |

2. Full-Body Burn

• Duration: 30 seconds work, 15 seconds rest, 3 rounds (15 minutes total)
• Exercises: Squats, Plank Jacks, Lunges, Tricep Dips (using a chair)
• Equipment: Chair
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Squats | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Lunges | 30 seconds | 3 | | Tricep Dips | 30 seconds | 3 |

3. Core Crusher

• Duration: 40 seconds work, 20 seconds rest, 5 rounds (20 minutes total)
• Exercises: Russian Twists, Bicycle Crunches, Plank, Leg Raises
• Equipment: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-350

| Exercise | Reps/Duration | Sets | |-------------------|------------------|---------| | Russian Twists | 40 seconds | 5 | | Bicycle Crunches | 40 seconds | 5 | | Plank | 40 seconds | 5 | | Leg Raises | 40 seconds | 5 |

4. Leg Day HIIT

• Duration: 30 seconds work, 10 seconds rest, 4 rounds (16 minutes total)
• Exercises: Jump Squats, Side Lunges, Calf Raises, Wall Sit
• Equipment: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 250-400

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Jump Squats | 30 seconds | 4 | | Side Lunges | 30 seconds | 4 | | Calf Raises | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 |

5. Upper Body Blast

• Duration: 30 seconds work, 15 seconds rest, 5 rounds (25 minutes total)
• Exercises: Push-Ups, Tricep Dips, Pike Push-Ups, Plank Shoulder Taps
• Equipment: Chair
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Reps/Duration | Sets | |----------------------|------------------|---------| | Push-Ups | 30 seconds | 5 | | Tricep Dips | 30 seconds | 5 | | Pike Push-Ups | 30 seconds | 5 | | Plank Shoulder Taps | 30 seconds | 5 |

6. HIIT Cardio Combo

• Duration: 45 seconds work, 15 seconds rest, 4 rounds (20 minutes total)
• Exercises: Skaters, Burpees, Jumping Jacks, Fast Feet
• Equipment: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 300-500

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Skaters | 45 seconds | 4 | | Burpees | 45 seconds | 4 | | Jumping Jacks | 45 seconds | 4 | | Fast Feet | 45 seconds | 4 |

7. Quick Plyometrics

• Duration: 30 seconds work, 30 seconds rest, 5 rounds (25 minutes total)
• Exercises: Tuck Jumps, Box Jumps (use a sturdy surface), Broad Jumps, Lateral Bounds
• Equipment: Sturdy surface (optional)
• Difficulty Level: Advanced
• Calories Burned: Approximately 350-450

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Tuck Jumps | 30 seconds | 5 | | Box Jumps | 30 seconds | 5 | | Broad Jumps | 30 seconds | 5 | | Lateral Bounds | 30 seconds | 5 |

8. Quick Morning HIIT

• Duration: 25 seconds work, 5 seconds rest, 6 rounds (15 minutes total)
• Exercises: Jump Rope (or mimic if no rope), High Knees, Butt Kicks, Shadow Boxing
• Equipment: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-250

| Exercise | Reps/Duration | Sets | |----------------|------------------|---------| | Jump Rope | 25 seconds | 6 | | High Knees | 25 seconds | 6 | | Butt Kicks | 25 seconds | 6 | | Shadow Boxing | 25 seconds | 6 |

9. Quick Stretch & Cool Down

• Duration: 5-10 minutes
• Exercises: Forward Fold, Cat-Cow Stretch, Child's Pose, Seated Forward Bend
• Equipment: None
• Difficulty Level: All Levels
• Calories Burned: Minimal

| Exercise | Duration | |-------------------|------------------| | Forward Fold | 1 minute | | Cat-Cow Stretch | 1 minute | | Child's Pose | 1 minute | | Seated Forward Bend| 1 minute |

10. Bonus: Custom HIIT with HipTrain

If you want a personalized touch to your HIIT workouts, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you create a tailored plan that fits your schedule and fitness goals. Plus, our sessions are HSA/FSA approved, making it even easier to invest in your health.

Incorporating these bodyweight HIIT workouts into your routine is an excellent way to enhance your home fitness without needing a gym. Choose your favorite, set a timer, and get ready to sweat!