Best HIIT Bodyweight Workouts for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) workouts are a fantastic way to get fit quickly and efficiently, especially when you're working out at home. The beauty of bodyweight exercises is that they require no equipment, making them accessible to everyone. Here’s a list of the best HIIT bodyweight workouts for 2025 that you can easily incorporate into your home fitness routine.

1. Tabata Circuit

• Duration: 4 minutes (20 seconds work, 10 seconds rest)
• Exercises: Burpees, Squats, Push-ups, Mountain Climbers
• Sets: 2 rounds
• Calories Burned: ~50-70
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | Burpees | 20 seconds | 2 | 20 sec | | Squats | 20 seconds | 2 | 20 sec | | Push-ups | 20 seconds | 2 | 20 sec | | Mountain Climbers| 20 seconds | 2 | 20 sec |

2. Pyramid HIIT

• Duration: 20 minutes
• Exercises: High Knees, Plank Jacks, Jump Squats, Push-ups
• Sets: 3 rounds (increase reps each round)
• Calories Burned: ~200-300
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | High Knees | 10-30 | 3 | 30 sec | | Plank Jacks | 10-30 | 3 | 30 sec | | Jump Squats | 10-30 | 3 | 30 sec | | Push-ups | 10-30 | 3 | 30 sec |

3. AMRAP (As Many Rounds As Possible)

• Duration: 15 minutes
• Exercises: Lunges, Sit-ups, Burpees, Plank
• Sets: 1
• Calories Burned: ~150-250
• Difficulty Level: Intermediate to Advanced

| Exercise | Reps | Duration | |------------------|-------------|----------| | Lunges | 10 each leg | 15 min | | Sit-ups | 10 | 15 min | | Burpees | 10 | 15 min | | Plank | 30 seconds | 15 min |

4. Core Crusher HIIT

• Duration: 20 minutes
• Exercises: Russian Twists, Plank to Push-up, Bicycle Crunches, Flutter Kicks
• Sets: 3 rounds
• Calories Burned: ~200-300
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | Russian Twists | 15 | 3 | 30 sec | | Plank to Push-up | 10 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Flutter Kicks | 20 | 3 | 30 sec |

5. Full Body Blast

• Duration: 25 minutes
• Exercises: Jumping Jacks, Push-ups, Squat Jumps, Plank
• Sets: 4 rounds
• Calories Burned: ~250-350
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | Jumping Jacks | 30 | 4 | 1 min | | Push-ups | 10 | 4 | 1 min | | Squat Jumps | 15 | 4 | 1 min | | Plank | 30 seconds | 4 | 1 min |

6. Quickfire HIIT

• Duration: 10 minutes
• Exercises: Burpees, Push-ups, Squats
• Sets: 5 rounds (20 seconds on, 10 seconds off)
• Calories Burned: ~80-120
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | Burpees | 20 seconds | 5 | 20 sec | | Push-ups | 20 seconds | 5 | 20 sec | | Squats | 20 seconds | 5 | 20 sec |

7. Leg Day HIIT

• Duration: 20 minutes
• Exercises: Squat Jumps, Lunges, Glute Bridges, Calf Raises
• Sets: 3 rounds
• Calories Burned: ~200-300
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | Squat Jumps | 15 | 3 | 30 sec | | Lunges | 10 each leg | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Calf Raises | 20 | 3 | 30 sec |

8. Upper Body HIIT

• Duration: 15 minutes
• Exercises: Push-ups, Tricep Dips, Plank Shoulder Taps
• Sets: 4 rounds
• Calories Burned: ~150-250
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------------|-------------|------|----------| | Push-ups | 10 | 4 | 30 sec | | Tricep Dips | 10 | 4 | 30 sec | | Plank Shoulder Taps | 10 each side| 4 | 30 sec |

9. Cardio Kick HIIT

• Duration: 20 minutes
• Exercises: High Knees, Skaters, Jumping Jacks, Butt Kicks
• Sets: 3 rounds
• Calories Burned: ~200-300
• Difficulty Level: Intermediate

| Exercise | Reps | Sets | Duration | |------------------|-------------|------|----------| | High Knees | 30 seconds | 3 | 30 sec | | Skaters | 30 seconds | 3 | 30 sec | | Jumping Jacks | 30 seconds | 3 | 30 sec | | Butt Kicks | 30 seconds | 3 | 30 sec |

10. HIIT Flexibility Flow

• Duration: 15 minutes
• Exercises: Dynamic Stretching, Yoga Poses
• Sets: 2 rounds
• Calories Burned: ~100-150
• Difficulty Level: All Levels

| Exercise | Duration | |---------------------------|----------| | Dynamic Stretching | 1 min | | Downward Dog | 30 sec | | Warrior II | 30 sec | | Child’s Pose | 30 sec |

These HIIT bodyweight workouts are perfect for anyone looking to boost their home fitness routine without needing any equipment. They are quick, effective, and can be adapted to fit your fitness level.

For personalized guidance and to really maximize your home workouts, consider trying HipTrain. With live 1-on-1 video personal training sessions from certified trainers at affordable prices, you can achieve your fitness goals from the comfort of your home. Plus, HipTrain services are HSA/FSA approved for eligible expenses, making it an even smarter choice for your fitness journey.