Best Full-Body Bodyweight HIIT Workouts for Home 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get a full-body workout without the need for expensive gym memberships or equipment. In 2025, these workouts remain a popular choice for those looking to maximize their fitness routine from the comfort of their homes. Here are the best full-body bodyweight HIIT workouts you can try today!

1. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Set | Exercise | Duration | Rest | |-----|------------|----------|------| | 1 | Burpees | 30 sec | 15 sec | | 2 | Rest | 30 sec | - | | 3 | Repeat 4x | - | - |

Total Time: 8 minutes

2. Tabata Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Set | Exercise | Duration | Rest | |-----|---------------|----------|------| | 1 | Squats | 20 sec | 10 sec | | 2 | Push-Ups | 20 sec | 10 sec | | 3 | Mountain Climbers | 20 sec | 10 sec | | 4 | Jumping Jacks | 20 sec | 10 sec | | 5 | Repeat 4x | - | - |

Total Time: 16 minutes

3. Plyometric Power

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 12-18 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Jump Squats | 30 sec | 15 sec | | 2 | Plyo Push-Ups | 30 sec | 15 sec | | 3 | Lateral Bounds | 30 sec | 15 sec | | 4 | Burpee Tuck Jumps | 30 sec | 15 sec | | 5 | Repeat 3x | - | - |

Total Time: 12 minutes

4. Core Crusher HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 9-14 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Plank Jacks | 30 sec | 15 sec | | 2 | Bicycle Crunches | 30 sec | 15 sec | | 3 | Russian Twists | 30 sec | 15 sec | | 4 | Side Plank (15 sec each side) | 30 sec | 15 sec | | 5 | Repeat 3x | - | - |

Total Time: 15 minutes

5. Cardio & Strength Fusion

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | High Knees | 30 sec | 15 sec | | 2 | Push-Ups | 30 sec | 15 sec | | 3 | Lunges | 30 sec | 15 sec | | 4 | Plank Hold | 30 sec | 15 sec | | 5 | Repeat 3x | - | - |

Total Time: 15 minutes

6. Agility Ladder HIIT

Equipment Needed: None (imagine an agility ladder)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | In & Out Feet | 30 sec | 15 sec | | 2 | Side Shuffles | 30 sec | 15 sec | | 3 | Forward/Backward | 30 sec | 15 sec | | 4 | Repeat 4x | - | - |

Total Time: 12 minutes

7. Dynamic Stretch & HIIT Combo

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 6-10 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Arm Circles | 30 sec | 15 sec | | 2 | Leg Swings | 30 sec | 15 sec | | 3 | Bodyweight Squats | 30 sec | 15 sec | | 4 | Push-Ups | 30 sec | 15 sec | | 5 | Repeat 2x | - | - |

Total Time: 10 minutes

8. HIIT with a Twist

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 12-20 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Burpees | 30 sec | 15 sec | | 2 | Tuck Jumps | 30 sec | 15 sec | | 3 | Push-Up to Side Plank | 30 sec | 15 sec | | 4 | Skaters | 30 sec | 15 sec | | 5 | Repeat 3x | - | - |

Total Time: 15 minutes

9. Full-Body EMOM (Every Minute on the Minute)

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Burpees | 10 reps | Remaining time | | 2 | Push-Ups | 10 reps | Remaining time | | 3 | Air Squats | 15 reps | Remaining time | | 4 | Plank Hold | 30 sec | Remaining time | | 5 | Repeat for 10 mins| - | - |

Total Time: 10 minutes

10. HIIT Yoga Flow

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 6-10 calories per minute

| Set | Exercise | Duration | Rest | |-----|-------------------|----------|------| | 1 | Downward Dog | 30 sec | 15 sec | | 2 | Warrior II | 30 sec | 15 sec | | 3 | Plank | 30 sec | 15 sec | | 4 | Chair Pose | 30 sec | 15 sec | | 5 | Repeat 2x | - | - |

Total Time: 15 minutes

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve your fitness goals without leaving your home. If you're looking for personalized guidance, consider HipTrain's live 1-on-1 video personal training. With affordable pricing, certified trainers, and flexible scheduling, HipTrain is the perfect solution for busy professionals looking to stay fit in 2025. Plus, our services are HSA/FSA approved for eligible expenses!