Top 10 Bodyweight HIIT Workout Routines for Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to burn calories and build strength without any equipment. Bodyweight HIIT workouts are perfect for home fitness routines, especially for those who prefer convenience and flexibility. Here are the top 10 bodyweight HIIT workout routines you can do at home in 2025!

1. Full Body Blast

• Duration: 20 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Jumping Jacks | 30 | | Push-Ups | 15 | | Squat Jumps | 12 | | Plank to Push-Up | 10 | | High Knees | 30 |

Calories Burned: ~250

2. Core Crusher

• Duration: 15 minutes
• Sets: 3
• Rest: 20 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Mountain Climbers | 30 | | Bicycle Crunches | 15 | | Plank Hold | 45 seconds | | Russian Twists | 20 | | Side Plank (each side) | 30 seconds |

Calories Burned: ~200

3. Leg & Glute Focus

• Duration: 25 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Squats | 15 | | Lunges (each leg) | 12 | | Glute Bridges | 15 | | Side Lunges (each side) | 12 | | Calf Raises | 20 |

Calories Burned: ~300

4. Upper Body Strength

• Duration: 20 minutes
• Sets: 3
• Rest: 30 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Push-Ups | 15 | | Tricep Dips (on chair) | 12 | | Plank Shoulder Taps | 20 | | Inchworms | 10 | | Arm Circles (30 seconds) | 2 sets |

Calories Burned: ~250

5. Cardio Blitz

• Duration: 30 minutes
• Sets: 5
• Rest: 30 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Burpees | 10 | | Skaters | 30 seconds | | Jump Squats | 15 | | Tuck Jumps | 10 | | Fast Feet | 30 seconds |

Calories Burned: ~400

6. HIIT Ladder Workout

• Duration: 25 minutes
• Sets: 5 (increase reps each round)
• Rest: 30 seconds between rounds
• Exercises: | Round | Exercise | Reps | |-------|----------------|------| | 1 | Jumping Jacks | 10 | | 2 | Push-Ups | 12 | | 3 | Squat Jumps | 15 | | 4 | Plank Hold | 30 seconds | | 5 | Burpees | 8 |

Calories Burned: ~350

7. Dynamic Stretches & HIIT

• Duration: 20 minutes
• Sets: 3
• Rest: 15 seconds between exercises
• Exercises: | Exercise | Reps | |-----------------------|------| | Arm Swings | 10 | | Leg Swings (each leg) | 10 | | Walking Lunges | 10 | | High Knees | 30 seconds | | Butt Kicks | 30 seconds |

Calories Burned: ~200

8. Tabata Training

• Duration: 20 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Exercises: | Exercise | Reps | |--------------------|------| | Burpees | 20 seconds | | Jump Squats | 20 seconds | | Push-Ups | 20 seconds | | High Knees | 20 seconds |

Calories Burned: ~300

9. Plyometric Power

• Duration: 25 minutes
• Sets: 4
• Rest: 30 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Plyo Push-Ups | 10 | | Box Jumps (or step-ups) | 12 | | Broad Jumps | 10 | | Star Jumps | 10 | | Frog Jumps | 10 |

Calories Burned: ~350

10. Quick HIIT Circuit

• Duration: 15 minutes
• Sets: 3
• Rest: 20 seconds between exercises
• Exercises: | Exercise | Reps | |--------------------|------| | Jumping Jacks | 30 | | Plank Jacks | 15 | | Skaters | 30 seconds | | Lateral Lunges | 12 | | Sit-Ups | 15 |

Calories Burned: ~200

Conclusion

These bodyweight HIIT workouts are designed to be effective and efficient, making them perfect for busy schedules and home environments. Whether you're a beginner or an experienced fitness enthusiast, these routines can help you achieve your fitness goals without the need for expensive equipment or gym memberships.

For personalized guidance and motivation, consider trying HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling and HSA/FSA eligibility, you can achieve your fitness goals from the comfort of your home.