Top 5 Bodyweight HIIT Workouts to Do at Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness levels without the need for expensive gym equipment. Bodyweight HIIT workouts are particularly convenient for home use, making it easy to fit exercise into your busy schedule. Here, we present the top 5 bodyweight HIIT workouts that you can do at home, ensuring you get an effective and engaging workout.

1. The Classic Tabata Workout

Overview: This workout involves 20 seconds of intense effort followed by 10 seconds of rest, repeated for 4 minutes.

Workout Table:

| Exercise | Sets | Duration | Calories Burned (approx.) | Difficulty Level | |------------------|------|----------------|---------------------------|------------------| | Jump Squats | 8 | 20s work/10s rest | 240 | Intermediate | | Push-Ups | 8 | 20s work/10s rest | 200 | Intermediate | | Mountain Climbers| 8 | 20s work/10s rest | 250 | Advanced | | Burpees | 8 | 20s work/10s rest | 300 | Advanced |

Equipment Needed: None

2. Full-Body Circuit

Overview: This circuit focuses on all major muscle groups for a balanced approach.

Workout Table:

| Exercise | Sets | Reps | Duration | Calories Burned (approx.) | Difficulty Level | |------------------|------|------|----------|---------------------------|------------------| | High Knees | 3 | 30 | 45s | 200 | Beginner | | Plank Jacks | 3 | 15 | 45s | 180 | Intermediate | | Lunges | 3 | 12 | 45s | 150 | Beginner | | Tricep Dips | 3 | 10 | 45s | 160 | Intermediate |

Equipment Needed: A sturdy chair or bench

3. Core Blast HIIT

Overview: This workout is designed to strengthen your core while keeping your heart rate up.

Workout Table:

| Exercise | Sets | Reps | Duration | Calories Burned (approx.) | Difficulty Level | |------------------|------|------|----------|---------------------------|------------------| | Plank | 3 | 30s | 30s rest | 100 | Beginner | | Russian Twists | 3 | 15 | 30s rest | 120 | Intermediate | | Bicycle Crunches | 3 | 20 | 30s rest | 130 | Intermediate | | Flutter Kicks | 3 | 15 | 30s rest | 110 | Intermediate |

Equipment Needed: None

4. Lower Body Burn

Overview: Focuses on strengthening the legs and glutes with high-intensity moves.

Workout Table:

| Exercise | Sets | Reps | Duration | Calories Burned (approx.) | Difficulty Level | |------------------|------|------|----------|---------------------------|------------------| | Squat Jumps | 4 | 12 | 30s rest | 220 | Intermediate | | Glute Bridges | 4 | 15 | 30s rest | 160 | Beginner | | Side Lunges | 4 | 10 | 30s rest | 180 | Intermediate | | Wall Sit | 4 | 30s | 30s rest | 100 | Beginner |

Equipment Needed: None

5. Cardio & Strength Fusion

Overview: This workout combines cardio and strength moves for a total body challenge.

Workout Table:

| Exercise | Sets | Reps | Duration | Calories Burned (approx.) | Difficulty Level | |------------------|------|------|----------|---------------------------|------------------| | Skaters | 4 | 15 | 30s rest | 200 | Intermediate | | Push-Up to T-Plank| 4 | 10 | 30s rest | 220 | Advanced | | Jumping Jacks | 4 | 20 | 30s rest | 150 | Beginner | | Bear Crawls | 4 | 10 | 30s rest | 180 | Intermediate |

Equipment Needed: None

---

Why Choose HipTrain for Your HIIT Workouts?

With the flexibility of live 1-on-1 video personal training, HipTrain offers an affordable alternative to traditional gyms. Our certified personal trainers can guide you through these bodyweight HIIT workouts, tailoring them to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart financial choice for your health.