Best Bodyweight HIIT Workouts to Do at Home

Are you looking to amp up your fitness routine without the need for any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get your heart pumping and build strength, all from the comfort of your home. In this guide, we’ve compiled the best bodyweight HIIT workouts that will help you achieve your fitness goals in 2025. Updated December 2025, these workouts are designed for everyone, regardless of fitness level, and can be completed in as little as 20-30 minutes!

1. Jumping Jacks & Push-Ups

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |------------------|--------------|------|-------------|------------------|------------------| | Jumping Jacks | 30 seconds | 3 | N/A | Beginner | 8-10 | | Push-Ups | 30 seconds | 3 | 10-15 | Intermediate | 10-12 |

Total Time: 15 minutes
Equipment Needed: None

2. Burpees & Mountain Climbers

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Burpees | 30 seconds | 4 | N/A | Advanced | 12-15 | | Mountain Climbers | 30 seconds | 4 | N/A | Intermediate | 10-12 |

Total Time: 20 minutes
Equipment Needed: None

3. Squats & Plank Jacks

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Bodyweight Squats | 30 seconds | 3 | 15-20 | Beginner | 10-12 | | Plank Jacks | 30 seconds | 3 | N/A | Intermediate | 8-10 |

Total Time: 15 minutes
Equipment Needed: None

4. High Knees & Tricep Dips

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | High Knees | 30 seconds | 4 | N/A | Intermediate | 12-15 | | Tricep Dips (on chair)| 30 seconds | 4 | 10-15 | Beginner | 8-10 |

Total Time: 20 minutes
Equipment Needed: A sturdy chair

5. Skaters & Lateral Lunges

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Skaters | 30 seconds | 3 | N/A | Intermediate | 10-12 | | Lateral Lunges | 30 seconds | 3 | 10-15 (each side)| Beginner | 8-10 |

Total Time: 15 minutes
Equipment Needed: None

6. Tuck Jumps & Side Plank

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Tuck Jumps | 30 seconds | 4 | N/A | Advanced | 15-18 | | Side Plank | 30 seconds | 4 | N/A | Intermediate | 5-8 |

Total Time: 20 minutes
Equipment Needed: None

7. Bear Crawls & Bicycle Crunches

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Bear Crawls | 30 seconds | 3 | N/A | Intermediate | 10-12 | | Bicycle Crunches | 30 seconds | 3 | 15-20 | Beginner | 8-10 |

Total Time: 15 minutes
Equipment Needed: None

8. Wall Sit & Flutter Kicks

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Wall Sit | 30 seconds | 4 | N/A | Beginner | 5-8 | | Flutter Kicks | 30 seconds | 4 | N/A | Intermediate | 10-12 |

Total Time: 20 minutes
Equipment Needed: Wall

9. Russian Twists & Jump Squats

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Russian Twists | 30 seconds | 4 | 15-20 | Intermediate | 8-10 | | Jump Squats | 30 seconds | 4 | N/A | Advanced | 12-15 |

Total Time: 20 minutes
Equipment Needed: None

10. Cool Down & Stretching

| Exercise | Duration | Sets | Reps | Difficulty Level | Calories Burned | |----------------------|--------------|------|-------------|------------------|------------------| | Full Body Stretch | 5 minutes | 1 | N/A | All Levels | 2-5 |

Total Time: 5 minutes
Equipment Needed: None

Conclusion

These bodyweight HIIT workouts are perfect for those looking to maximize their home fitness routine without needing any equipment. They can be completed in a short amount of time, making them ideal for busy professionals.

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