Top 5 Bodyweight HIIT Workouts for Quick Home Sessions 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and improve fitness levels, especially when you're short on time. Bodyweight HIIT workouts are perfect for home sessions as they require little to no equipment and can be adjusted for different fitness levels. Here are the top 5 bodyweight HIIT workouts you can do at home in 2025.

1. The 20-Minute Full Body Blast

This workout engages all major muscle groups and gets your heart pumping.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|----------|------|------------|------------------| | Jumping Jacks | 30 sec | 3 | Easy | 8-10 | | Push-Ups | 30 sec | 3 | Medium | 10-12 | | Squats | 30 sec | 3 | Easy | 8-10 | | Burpees | 30 sec | 3 | Hard | 12-15 | | Plank | 30 sec | 3 | Medium | 5-7 |

Equipment Needed: None
Total Duration: 20 minutes

2. Core Crusher HIIT

Focus on your core with this high-intensity workout that strengthens your abs and back.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|----------|------|------------|------------------| | Mountain Climbers | 30 sec | 4 | Medium | 10-12 | | Russian Twists | 30 sec | 4 | Medium | 8-10 | | Bicycle Crunches | 30 sec | 4 | Medium | 8-10 | | Plank Jacks | 30 sec | 4 | Hard | 12-15 | | Side Plank (each side) | 30 sec | 4 | Hard | 5-7 |

Equipment Needed: None
Total Duration: 25 minutes

3. Legs on Fire HIIT

Target your lower body with this intense workout that will leave your legs feeling the burn.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|----------|------|------------|------------------| | Jump Squats | 30 sec | 4 | Hard | 12-15 | | Lunges | 30 sec | 4 | Medium | 8-10 | | Side Lunges | 30 sec | 4 | Medium | 8-10 | | Calf Raises | 30 sec | 4 | Easy | 5-7 | | Wall Sit | 30 sec | 4 | Medium | 5-7 |

Equipment Needed: None
Total Duration: 20 minutes

4. Upper Body Shred

This workout focuses on building strength in your arms, chest, and shoulders.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|----------|------|------------|------------------| | Push-Ups | 30 sec | 4 | Medium | 10-12 | | Tricep Dips | 30 sec | 4 | Medium | 8-10 | | Shoulder Taps | 30 sec | 4 | Medium | 5-7 | | Plank Up-Downs | 30 sec | 4 | Hard | 12-15 | | Arm Circles | 30 sec | 4 | Easy | 5-7 |

Equipment Needed: None
Total Duration: 20 minutes

5. Cardio Burnout HIIT

This workout maximizes calorie burn and boosts cardiovascular fitness.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |-------------------|----------|------|------------|------------------| | High Knees | 30 sec | 4 | Hard | 12-15 | | Butt Kickers | 30 sec | 4 | Medium | 10-12 | | Skaters | 30 sec | 4 | Hard | 12-15 | | Jumping Jacks | 30 sec | 4 | Easy | 8-10 | | Burpees | 30 sec | 4 | Hard | 12-15 |

Equipment Needed: None
Total Duration: 20 minutes

Why Choose Bodyweight HIIT?

Bodyweight HIIT workouts are not only efficient but also adaptable to your fitness level. You can modify exercises to increase or decrease intensity, making them suitable for everyone from beginners to advanced athletes.

Try HipTrain for Personalized Guidance

For those looking for an extra push, consider HipTrain's live 1-on-1 video personal training sessions. With affordable pricing compared to traditional gyms and HSA/FSA eligibility for eligible expenses, you can receive tailored workouts that fit your schedule and goals.

Incorporate these bodyweight HIIT workouts into your routine to stay fit and healthy from the comfort of your home!