Top 10 Bodyweight HIIT Workout Routines for Home 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit without the need for expensive gym equipment. These routines are perfect for busy professionals and fitness enthusiasts alike, allowing you to achieve a full-body workout in the comfort of your home. Here are the top 10 bodyweight HIIT workout routines for 2025 that you can try today!

1. The Full-Body Burn

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Reps | Sets | |-------------------|-------|------| | Jump Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Mountain Climbers | 20 | 3 | | Plank Jacks | 15 | 3 |

Workout Tips:

• Maintain proper form to prevent injury.
• Rest for 30 seconds between exercises.

2. Core Crusher

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Reps | Sets | |--------------------|-------|------| | Bicycle Crunches | 20 | 3 | | Plank (hold) | 30 sec| 3 | | Russian Twists | 15 | 3 | | Leg Raises | 10 | 3 |

Workout Tips:

• Focus on engaging your core throughout each movement.

3. Leg Day HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Reps | Sets | |-------------------|-------|------| | Lunges | 12/leg| 4 | | Squat Jumps | 15 | 4 | | Glute Bridges | 15 | 4 | | Side Lunges | 12/leg| 4 |

Workout Tips:

• Keep your knees behind your toes during lunges and squats.

4. Upper Body Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~220

| Exercise | Reps | Sets | |-------------------|-------|------| | Diamond Push-Ups | 10 | 3 | | Tricep Dips | 12 | 3 | | Pike Push-Ups | 10 | 3 | | Plank Up-Downs | 12 | 3 |

Workout Tips:

• Keep your body in a straight line during push-ups.

5. Cardio Blast

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~300

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 |

Workout Tips:

• Maintain a brisk pace to maximize your heart rate.

6. Quick HIIT Circuit

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Push-Ups | 30 sec | 1 | | Rest | 30 sec | 1 | | Repeat | | 2 |

Workout Tips:

• Perfect for a quick workout during a busy day.

7. Balance & Strength

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~180

| Exercise | Reps | Sets | |-------------------|-------|------| | Single-Leg Deadlift| 10/leg| 3 | | Side Plank (hold) | 30 sec| 3 | | Wall Sit | 30 sec| 3 | | Bird Dogs | 10/leg| 3 |

Workout Tips:

• Focus on balance during single-leg exercises.

8. HIIT for Flexibility

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~120

| Exercise | Duration | Sets | |-------------------|----------|------| | Dynamic Stretching | 1 min | 1 | | Lateral Lunges | 30 sec | 3 | | Forward Fold | 30 sec | 3 | | Cat-Cow Stretch | 30 sec | 3 |

Workout Tips:

• Incorporate deep breathing during stretches.

9. Family HIIT Fun

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: ~200

| Exercise | Reps | Sets | |-------------------|-------|------| | Duck Walks | 10 | 3 | | Crab Walks | 10 | 3 | | Partner Push-Ups | 10 | 3 | | Team Plank (hold) | 30 sec| 3 |

Workout Tips:

• Include family members to make it fun and engaging.

10. HIIT Challenge

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Duration | Sets | |-------------------|----------|------| | Tabata Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Tabata Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

Workout Tips:

• Push yourself during the 20 seconds of work for maximum effect.

Ready to Get Started?

These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home in 2025. For personalized guidance and to ensure you’re getting the most out of your workouts, consider trying HipTrain. Our certified personal trainers provide live 1-on-1 video sessions tailored to your fitness goals, all at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses!