Best Bodyweight HIIT Workouts for Quick Home Sessions

If you're looking for an effective way to stay fit without leaving your home, bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for you! They are time-efficient, require no equipment, and can help you burn calories quickly. In this article, we present the Best Bodyweight HIIT Workouts for 2025, ensuring you have a variety of routines to choose from for your home workouts.

1. The Classic Tabata

• Duration: 20 seconds work, 10 seconds rest for 4 minutes
• Exercises: Burpees, High Knees, Mountain Climbers, Jump Squats
• Difficulty Level: Intermediate
• Calories Burned: Approximately 240 calories in 20 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |------------------|------|----------------------| | Burpees | 1 | 20 sec / 10 sec | | High Knees | 1 | 20 sec / 10 sec | | Mountain Climbers| 1 | 20 sec / 10 sec | | Jump Squats | 1 | 20 sec / 10 sec |

2. The Full-Body Burn

• Duration: 30 seconds work, 15 seconds rest for 15 minutes
• Exercises: Push-Ups, Plank Jacks, Lunges, Russian Twists
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 180 calories in 15 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Push-Ups | 1 | 30 sec / 15 sec | | Plank Jacks | 1 | 30 sec / 15 sec | | Lunges | 1 | 30 sec / 15 sec | | Russian Twists | 1 | 30 sec / 15 sec |

3. Core Crusher

• Duration: 40 seconds work, 20 seconds rest for 12 minutes
• Exercises: Plank, Bicycle Crunches, Side Plank, V-Ups
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories in 12 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Plank | 1 | 40 sec / 20 sec | | Bicycle Crunches | 1 | 40 sec / 20 sec | | Side Plank (each side)| 1 | 40 sec / 20 sec | | V-Ups | 1 | 40 sec / 20 sec |

4. Legs on Fire

• Duration: 45 seconds work, 15 seconds rest for 10 minutes
• Exercises: Squats, Calf Raises, Glute Bridges, Lateral Lunges
• Difficulty Level: Beginner
• Calories Burned: Approximately 160 calories in 10 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Squats | 1 | 45 sec / 15 sec | | Calf Raises | 1 | 45 sec / 15 sec | | Glute Bridges | 1 | 45 sec / 15 sec | | Lateral Lunges | 1 | 45 sec / 15 sec |

5. Cardio Blast

• Duration: 30 seconds work, 10 seconds rest for 20 minutes
• Exercises: Jumping Jacks, Skaters, Butt Kicks, Tuck Jumps
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories in 20 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Jumping Jacks | 1 | 30 sec / 10 sec | | Skaters | 1 | 30 sec / 10 sec | | Butt Kicks | 1 | 30 sec / 10 sec | | Tuck Jumps | 1 | 30 sec / 10 sec |

6. Upper Body Strength

• Duration: 30 seconds work, 30 seconds rest for 15 minutes
• Exercises: Push-Ups, Tricep Dips (using a chair), Plank to Push-Up
• Difficulty Level: Intermediate
• Calories Burned: Approximately 170 calories in 15 minutes
• Equipment Needed: A sturdy chair

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Push-Ups | 1 | 30 sec / 30 sec | | Tricep Dips | 1 | 30 sec / 30 sec | | Plank to Push-Up | 1 | 30 sec / 30 sec |

7. Quick Hit

• Duration: 20 seconds work, 10 seconds rest for 8 minutes
• Exercises: Fast Feet, Squat Jumps, Plank Shoulder Taps
• Difficulty Level: Advanced
• Calories Burned: Approximately 130 calories in 8 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Fast Feet | 1 | 20 sec / 10 sec | | Squat Jumps | 1 | 20 sec / 10 sec | | Plank Shoulder Taps| 1 | 20 sec / 10 sec |

8. HIIT Ladder

• Duration: 40 seconds work, 20 seconds rest for 20 minutes
• Exercises: Alternating between two exercises each round (e.g., Burpees & Jump Squats)
• Difficulty Level: Advanced
• Calories Burned: Approximately 250 calories in 20 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Burpees | 1 | 40 sec / 20 sec | | Jump Squats | 1 | 40 sec / 20 sec |

9. Plyometric Power

• Duration: 30 seconds work, 15 seconds rest for 15 minutes
• Exercises: Box Jumps (or Step-Ups), Plyometric Push-Ups, Broad Jumps
• Difficulty Level: Advanced
• Calories Burned: Approximately 220 calories in 15 minutes
• Equipment Needed: Sturdy box or step

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Box Jumps | 1 | 30 sec / 15 sec | | Plyometric Push-Ups| 1 | 30 sec / 15 sec | | Broad Jumps | 1 | 30 sec / 15 sec |

10. Express HIIT

• Duration: 15 seconds work, 15 seconds rest for 10 minutes
• Exercises: Star Jumps, Push-Ups, Plank, Side Lunges
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 120 calories in 10 minutes
• Equipment Needed: None

| Exercise | Sets | Duration (Work/Rest) | |-------------------|------|----------------------| | Star Jumps | 1 | 15 sec / 15 sec | | Push-Ups | 1 | 15 sec / 15 sec | | Plank | 1 | 15 sec / 15 sec | | Side Lunges | 1 | 15 sec / 15 sec |

Conclusion

With these Best Bodyweight HIIT Workouts, you can easily incorporate effective and time-efficient exercises into your home routine. Whether you're a beginner or an advanced fitness enthusiast, there's something here for everyone.

For personalized guidance and affordable pricing, consider trying HipTrain's live 1-on-1 personal training sessions. Our certified trainers can help you create a customized workout plan that fits your needs and schedule. Plus, with HSA/FSA approval for eligible expenses, it's a smart investment in your health!