Top 10 Bodyweight HIIT Workouts for Home

Are you looking to torch fat and build muscle without leaving your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve your fitness goals while using minimal equipment. Updated December 2025, we present the top 10 bodyweight HIIT workouts that you can seamlessly integrate into your home workout routine.

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | |----------------|---------| | Burpees | 10 | | Jump Squats | 15 | | Push-Ups | 10 | | Mountain Climbers | 20 |

2. Tabata Toning

Duration: 16 minutes
Sets: 8 rounds (20 seconds on, 10 seconds off)
Rest: 1 minute between rounds
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250

| Exercise | Reps | |-----------------|---------| | High Knees | 20 | | Plank Jacks | 15 | | Skaters | 10 each side | | Bodyweight Squats | 15 |

3. Core Crusher

Duration: 15 minutes
Sets: 3
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 120-200

| Exercise | Reps | |--------------------|---------| | Plank (hold) | 30 seconds | | Russian Twists | 15 each side | | Bicycle Crunches | 15 each side | | Leg Raises | 10 |

4. Full-Body Frenzy

Duration: 25 minutes
Sets: 5
Rest: 45 seconds between sets
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Reps | |-------------------|---------| | Jumping Lunges | 10 each side | | Push-Up to T-Plank| 10 | | Burpee with a Twist| 10 | | Plank to Push-Up | 10 |

5. Cardio Kick

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | |--------------------|---------| | Front Kicks | 10 each side | | Side Kicks | 10 each side | | Jump Squats | 15 | | Plank Jacks | 15 |

6. Upper Body Burn

Duration: 18 minutes
Sets: 4
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Reps | |--------------------|---------| | Push-Ups | 10 | | Tricep Dips (on chair)| 10 | | Plank Shoulder Taps| 15 each side | | Pike Push-Ups | 10 |

7. Lower Body Leg Day

Duration: 22 minutes
Sets: 4
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | |------------------|---------| | Jump Squats | 15 | | Side Lunges | 10 each side | | Glute Bridges | 15 | | Wall Sit (hold) | 30 seconds |

8. HIIT Ladder

Duration: 30 minutes
Sets: Ladder format (increase reps each round)
Rest: 45 seconds between sets
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | |------------------|---------| | Burpees | 1, 2, 3, 4... to 10 | | Push-Ups | 1, 2, 3, 4... to 10 | | Jump Squats | 1, 2, 3, 4... to 10 | | Plank Jacks | 1, 2, 3, 4... to 10 |

9. Speed Circuit

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between sets
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | |------------------|---------| | High Knees | 30 seconds | | Butt Kickers | 30 seconds | | Skaters | 15 each side | | Plank (hold) | 30 seconds |

10. Flexibility Finish

Duration: 10 minutes
Sets: 1
Rest: N/A
Difficulty Level: All levels
Calories Burned: Approximately 50-100

| Exercise | Duration | |------------------|----------| | Forward Fold | 30 seconds | | Seated Hamstring Stretch | 30 seconds each side | | Cobra Stretch | 30 seconds | | Child’s Pose | 30 seconds |

These bodyweight HIIT workouts are not only effective for fat burning and muscle building but can also easily fit into your busy schedule. For personalized guidance and structured training, consider HipTrain for affordable live 1-on-1 personal training. Our certified trainers will help you maximize your workouts from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.