Best Bodyweight HIIT Workouts to Try at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, especially when you're using just your body weight. These workouts are perfect for home fitness enthusiasts and require minimal to no equipment. Here are the Best Bodyweight HIIT Workouts to Try at Home in 2025.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 10-12 per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|--------------| | Burpees | 10 | | Rest | 10 seconds |

2. Tabata Toning

• Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approximately 8-10 per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|--------------| | Jump Squats | 8 | | Push-Ups | 6 | | High Knees | 10 |

3. Core Crusher

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 6-8 per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------------| | Plank Jacks | 10 | | Bicycle Crunches | 15 | | Mountain Climbers| 12 |

4. Cardio Kick

• Duration: 30 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 8-10 per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Front Kicks | 10 | | Side Kicks | 10 | | Jumping Jacks | 15 |

5. Full-Body Burn

• Duration: 40 seconds work, 20 seconds rest
• Sets: 3 rounds
• Calories Burned: Approximately 12-15 per minute
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Burpee to Push-Up | 8 | | Lateral Lunges | 10 per side | | Plank to T-Push-Up | 5 per side |

6. HIIT Ladder

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds (increase reps each round)
• Calories Burned: Approximately 10-12 per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps (Round 1) | Reps (Round 2) | Reps (Round 3) | |-----------------------|----------------|----------------|----------------| | Squats | 10 | 12 | 15 | | Push-Ups | 5 | 6 | 7 | | High Knees | 15 | 20 | 25 |

7. Strength & Sweat

• Duration: 45 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 10-14 per minute
• Difficulty: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Tricep Dips (on a chair)| 10 | | Squat Jumps | 8 | | Plank | 30 seconds |

8. Agility Challenge

• Duration: 30 seconds work, 10 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 8-10 per minute
• Difficulty: Advanced
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Shuttle Runs | 30 seconds | | Lateral Shuffles | 30 seconds | | Skaters | 10 per side |

9. Quick Cardio Circuit

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 10-12 per minute
• Difficulty: Beginner
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Jumping Jacks | 10 | | Butt Kicks | 10 | | Fast Feet | 20 |

10. Flex & Flow

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 6-8 per minute
• Difficulty: Beginner
• Equipment Needed: None

| Exercise | Reps | |-----------------------|--------------| | Cat-Cow Stretch | 10 | | Child's Pose Hold | 30 seconds | | Downward Dog Hold | 30 seconds |

Why Choose HipTrain for Your HIIT Workouts?

For those looking to elevate their fitness journey with guided support, consider HipTrain for your personal training needs. Our live 1-on-1 video personal training sessions are affordable and provide personalized coaching directly from certified trainers. Plus, we are HSA/FSA approved, making it easier to invest in your health. With flexible scheduling, you can fit your workouts into even the busiest of lifestyles.