Top 10 Bodyweight HIIT Workouts for Every Fitness Level

Looking for an effective way to burn calories and build strength right from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for all fitness levels, offering a mix of cardiovascular and strength training without the need for equipment. Updated December 2025, here’s a curated list of the top 10 bodyweight HIIT workouts that cater to beginners, intermediates, and advanced fitness enthusiasts.

1. Beginner Bodyweight HIIT Circuit

Workout Details:

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: Approximately 150-200

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 10 reps | 3 | | Push-Ups | 5-10 reps | 3 | | Plank | 20 seconds | 3 |

Tip: Focus on form rather than speed to avoid injury.

2. Intermediate Bodyweight HIIT Circuit

Workout Details:

• Duration: 25 minutes
• Equipment Needed: None
• Calories Burned: Approximately 250-300

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | High Knees | 30 seconds | 4 | | Lunges | 10 reps each leg | 4 | | Tricep Dips (on a chair) | 10 reps | 4 | | Side Plank | 20 seconds each side | 4 |

Tip: Keep your core engaged during lunges to maintain balance.

3. Advanced Bodyweight HIIT Circuit

Workout Details:

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: Approximately 300-400

| Exercise | Reps/Duration | Sets | |---------------------|---------------|------| | Burpees | 10 reps | 5 | | Pistol Squats | 5 reps each leg | 5 | | Handstand Push-Ups | 5 reps | 5 | | Mountain Climbers | 30 seconds | 5 |

Tip: Use a wall for support during handstand push-ups if needed.

4. Tabata Bodyweight HIIT

Workout Details:

• Duration: 16 minutes
• Equipment Needed: None
• Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Jump Squats | 20 seconds | 8 | | Rest | 10 seconds | 8 |

Tip: Maintain high intensity during work periods for maximum impact.

5. Core-Focused Bodyweight HIIT

Workout Details:

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: Approximately 150-200

| Exercise | Reps/Duration | Sets | |---------------------|---------------|------| | Bicycle Crunches | 15 reps | 4 | | Plank Jacks | 30 seconds | 4 | | Russian Twists | 15 reps each side | 4 | | Flutter Kicks | 30 seconds | 4 |

Tip: Keep your lower back pressed into the ground during crunches.

6. Full-Body Bodyweight HIIT

Workout Details:

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: Approximately 300-350

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Jumping Jacks | 1 minute | 4 | | Push-Ups | 10 reps | 4 | | Squat Jumps | 10 reps | 4 | | Plank to Push-Up | 10 reps | 4 |

Tip: Keep transitions between exercises quick to maintain heart rate.

7. Cardio Blast Bodyweight HIIT

Workout Details:

• Duration: 25 minutes
• Equipment Needed: None
• Calories Burned: Approximately 250-300

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Skaters | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Burpees | 10 reps | 4 | | Jumping Lunges | 10 reps each leg | 4 |

Tip: Focus on explosive movements to maximize calorie burn.

8. Strength and Cardio Blend HIIT

Workout Details:

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: Approximately 300-350

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Push-Ups | 10 reps | 4 | | Squat to Calf Raise | 10 reps | 4 | | Plank Jacks | 30 seconds | 4 | | Side Lunges | 10 reps each side | 4 |

Tip: Keep your movements controlled to engage muscles effectively.

9. Family-Friendly HIIT Workout

Workout Details:

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: Approximately 150-200

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Animal Walks | 30 seconds | 3 | | Freeze Dance | 1 minute | 3 | | Family Relay Race | 1 minute | 3 | | Stretch and Cool Down | 5 minutes | 1 |

Tip: Involve the whole family for fun and fitness!

10. Cool Down and Stretch HIIT

Workout Details:

• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: Approximately 50-100

| Exercise | Duration | Sets | |-------------------|---------------|------| | Forward Fold | 1 minute | 1 | | Cat-Cow Stretch | 1 minute | 1 | | Child’s Pose | 1 minute | 1 | | Seated Hamstring Stretch | 1 minute | 1 |

Tip: Always include a cool down to aid recovery and flexibility.

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Whether you're a beginner, intermediate, or advanced fitness enthusiast, these bodyweight HIIT workouts can help you achieve your fitness goals without needing a gym. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers who can tailor workouts to your specific needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.