Best Bodyweight HIIT Workouts for Quick Home Sessions 2025

Looking to get fit without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for quick home sessions that can fit into even the busiest schedules. In this article, we’ll explore the Best Bodyweight HIIT Workouts for 2025 that you can do at home, requiring no equipment and minimal space. Updated December 2025, these routines will help you torch calories and build strength effectively.

1. Classic Burpee Blast

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200
• Reps/Sets: 10 reps, 4 sets
• Equipment Needed: None

| Exercise | Reps | Sets | |----------------|------|------| | Burpees | 10 | 4 | | Rest | 30s | - |

Instructions:

1. Start in a standing position.
2. Drop into a squat and place your hands on the ground.
3. Kick your feet back into a plank.
4. Perform a push-up (optional).
5. Jump your feet back to your hands and explosively jump up.

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2. High Knees & Mountain Climbers

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Reps/Sets: 30 seconds each, 3 sets
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 30s | 3 | | Mountain Climbers | 30s | 3 | | Rest | 30s | - |

Instructions:

1. For high knees, jog in place while lifting your knees to hip level.
2. For mountain climbers, start in a plank position and alternate bringing your knees to your chest.

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3. Jump Squats & Push-Ups

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180
• Reps/Sets: 8 reps, 4 sets
• Equipment Needed: None

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

Instructions:

1. For jump squats, squat down and jump explosively.
2. For push-ups, maintain a straight line from head to heels.

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4. Plank Jacks & Lunges

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 140
• Reps/Sets: 30 seconds each, 3 sets
• Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Plank Jacks | 30s | 3 | | Alternating Lunges | 30s | 3 | | Rest | 30s | - |

Instructions:

1. For plank jacks, start in a plank and jump your feet out and in.
2. For lunges, step forward and lower your back knee toward the ground.

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5. Skaters & Tuck Jumps

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200
• Reps/Sets: 10 reps, 4 sets
• Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Skaters | 10 | 4 | | Tuck Jumps | 10 | 4 | | Rest | 1 min| - |

Instructions:

1. For skaters, leap side to side, landing on one foot.
2. For tuck jumps, jump and bring your knees toward your chest.

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6. Bear Crawls & Side Plank Dips

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 160
• Reps/Sets: 30 seconds each, 3 sets
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Bear Crawls | 30s | 3 | | Side Plank Dips | 30s | 3 | | Rest | 30s | - |

Instructions:

1. For bear crawls, move forward on all fours.
2. For side plank dips, hold a side plank and dip your hip toward the ground.

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7. Russian Twists & Bicycle Crunches

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Reps/Sets: 15 reps, 4 sets
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|------|------| | Russian Twists | 15 | 4 | | Bicycle Crunches | 15 | 4 | | Rest | 1 min| - |

Instructions:

1. For Russian twists, sit on the floor, lean back slightly, and twist your torso.
2. For bicycle crunches, lie on your back and alternate bringing elbow to opposite knee.

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8. Flutter Kicks & Jumping Jacks

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 120
• Reps/Sets: 30 seconds each, 3 sets
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------|----------|------| | Flutter Kicks | 30s | 3 | | Jumping Jacks | 30s | 3 | | Rest | 30s | - |

Instructions:

1. For flutter kicks, lie on your back and alternate kicking your legs.
2. For jumping jacks, jump while raising your arms and legs simultaneously.

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9. Wall Sit & Calf Raises

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 100
• Reps/Sets: 30 seconds each, 3 sets
• Equipment Needed: Wall

| Exercise | Duration | Sets | |------------------|----------|------| | Wall Sit | 30s | 3 | | Calf Raises | 30s | 3 | | Rest | 30s | - |

Instructions:

1. For wall sits, press your back against a wall and slide down into a seated position.
2. For calf raises, stand tall and lift your heels off the ground.

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10. Shadow Boxing & Dynamic Stretching

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 150
• Reps/Sets: 3-minute rounds, 4 rounds
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Shadow Boxing | 3 min | 4 | | Dynamic Stretching | 1 min | 4 |

Instructions:

1. For shadow boxing, throw punches in the air while moving around.
2. For dynamic stretching, include leg swings, arm circles, and torso twists.

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These Best Bodyweight HIIT Workouts for 2025 provide you with quick and effective sessions that can be tailored to your fitness level. Plus, with HipTrain’s affordable 1-on-1 live personal training, you can receive personalized guidance right from your home. Our certified trainers will ensure you perform each exercise correctly and safely, maximizing your workout results.