Best 7 Bodyweight HIIT Workouts for At-Home Training 2025

Are you looking to elevate your fitness routine without any equipment? Bodyweight HIIT workouts are the perfect solution for at-home training, combining high-intensity intervals with exercises that use your body weight as resistance. This article outlines the Best 7 Bodyweight HIIT Workouts for At-Home Training, updated January 2026, to help you get fit effectively and affordably.

1. Tabata Bodyweight Blast

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

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|-------------------|------| | Jump Squats | 20 | 4 | | Push-Ups | 20 | 4 | | Burpees | 20 | 4 | | Mountain Climbers | 20 | 4 | | Rest | 10 | 4 |

2. Full-Body Circuit

Duration: 30 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: ~250 calories
Equipment Needed: None

Workout Table:

| Exercise | Reps | Sets | |---------------------|------|------| | Bodyweight Squats | 15 | 3 | | Plank to Push-Up | 10 | 3 | | Lunges | 12 each leg | 3 | | Bicycle Crunches | 15 | 3 | | High Knees | 30 seconds | 3 |

3. Cardio Core HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~300 calories
Equipment Needed: None

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|-------------------|------| | Jumping Jacks | 30 | 4 | | Russian Twists | 30 | 4 | | Plank Jacks | 30 | 4 | | Side Plank (each side) | 30 | 4 | | Rest | 15 | 4 |

4. Plyometric Power

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~350 calories
Equipment Needed: None

Workout Table:

| Exercise | Reps | Sets | |---------------------|------|------| | Box Jumps | 10 | 4 | | Skater Jumps | 15 | 4 | | Tuck Jumps | 10 | 4 | | Burpee Broad Jumps | 8 | 4 | | Rest | 30 seconds | 4 |

5. Strength and Agility

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~275 calories
Equipment Needed: None

Workout Table:

| Exercise | Reps | Sets | |---------------------|------|------| | Push-Ups | 12 | 3 | | Jump Squats | 15 | 3 | | Plank Shoulder Taps | 10 each side | 3 | | Lateral Lunges | 12 each side | 3 | | Mountain Climbers | 30 seconds | 3 |

6. Metabolic Conditioning

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~300 calories
Equipment Needed: None

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|-------------------|------| | High Knees | 30 | 4 | | Push-Up to T-Stand | 10 | 4 | | Squat Thrusts | 30 | 4 | | Plank Jacks | 30 | 4 | | Rest | 15 | 4 |

7. Recovery HIIT

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

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|-------------------|------| | Gentle Jumping Jacks| 20 | 2 | | Bodyweight Squats | 10 | 2 | | Arm Circles | 20 | 2 | | Standing Toe Touches | 20 | 2 | | Rest | 10 | 2 |

Conclusion

Incorporating these bodyweight HIIT workouts into your at-home training routine can significantly boost your fitness level. For those looking for personalized fitness coaching, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved, making it easier to invest in your health without breaking the bank.