Best Bodyweight HIIT Workouts to Try at Home 2025

Updated December 2025

Bodyweight HIIT workouts are an excellent way to get fit from the comfort of your home without the need for any equipment. These high-intensity interval training routines can help you burn calories, build strength, and improve cardiovascular fitness. Here are the best bodyweight HIIT workouts you can try at home in 2025.

1. Tabata Squats

• Description: This 4-minute workout consists of 20 seconds of high-intensity squats followed by 10 seconds of rest.
• Difficulty Level: Beginner
• Calories Burned: ~40 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | Squats | 20 sec | 10 sec | | 2 | Squats | 20 sec | 10 sec | | 3 | Squats | 20 sec | 10 sec | | 4 | Squats | 20 sec | 10 sec |

2. Burpee Blast

• Description: A full-body workout that engages multiple muscle groups.
• Difficulty Level: Intermediate
• Calories Burned: ~50 calories

| Set | Exercise | Reps | Duration | |-----|--------------|------|----------| | 1 | Burpees | 10 | - | | 2 | Rest | - | 30 sec | | 3 | Burpees | 10 | - | | 4 | Rest | - | 30 sec |

3. Mountain Climbers

• Description: A cardio-intensive exercise that also strengthens your core.
• Difficulty Level: Intermediate
• Calories Burned: ~30 calories

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|------| | 1 | Mountain Climbers | 30 sec | 15 sec | | 2 | Mountain Climbers | 30 sec | 15 sec | | 3 | Mountain Climbers | 30 sec | 15 sec |

4. High Knees

• Description: An excellent cardio exercise that raises your heart rate.
• Difficulty Level: Beginner
• Calories Burned: ~35 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | High Knees | 30 sec | 20 sec | | 2 | High Knees | 30 sec | 20 sec | | 3 | High Knees | 30 sec | 20 sec |

5. Plank Jacks

• Description: A plank variation that adds a cardio element.
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | Plank Jacks | 30 sec | 15 sec | | 2 | Plank Jacks | 30 sec | 15 sec | | 3 | Plank Jacks | 30 sec | 15 sec |

6. Jumping Lunges

• Description: A plyometric exercise that builds strength and agility.
• Difficulty Level: Advanced
• Calories Burned: ~60 calories

| Set | Exercise | Reps | Duration | |-----|------------------|------|----------| | 1 | Jumping Lunges | 10 | - | | 2 | Rest | - | 30 sec | | 3 | Jumping Lunges | 10 | - | | 4 | Rest | - | 30 sec |

7. T-Push-Ups

• Description: A challenging variation of standard push-ups that engages the core.
• Difficulty Level: Advanced
• Calories Burned: ~50 calories

| Set | Exercise | Reps | Duration | |-----|----------------|------|----------| | 1 | T-Push-Ups | 8 | - | | 2 | Rest | - | 30 sec | | 3 | T-Push-Ups | 8 | - |

8. Skaters

• Description: A lateral move that improves agility and balance.
• Difficulty Level: Intermediate
• Calories Burned: ~45 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | Skaters | 30 sec | 15 sec | | 2 | Skaters | 30 sec | 15 sec | | 3 | Skaters | 30 sec | 15 sec |

9. Wall Sit

• Description: A strength-building exercise for your lower body.
• Difficulty Level: Beginner
• Calories Burned: ~20 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | Wall Sit | 30 sec | 30 sec | | 2 | Wall Sit | 30 sec | 30 sec |

10. Bear Crawl

• Description: A full-body workout that enhances coordination and strength.
• Difficulty Level: Intermediate
• Calories Burned: ~40 calories

| Set | Exercise | Duration | Rest | |-----|--------------|----------|------| | 1 | Bear Crawl | 30 sec | 15 sec | | 2 | Bear Crawl | 30 sec | 15 sec |

Conclusion

Bodyweight HIIT workouts are an efficient and effective way to stay fit without needing a gym. Whether you're a beginner or an advanced athlete, there are plenty of options to choose from. For personalized support and guidance, consider trying HipTrain’s affordable live 1-on-1 personal training sessions. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.