Best Bodyweight HIIT Workouts for All Fitness Levels 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason. Bodyweight HIIT workouts are particularly appealing, as they require no equipment, making them accessible for everyone. Whether you're a beginner or an experienced athlete, there's a bodyweight HIIT workout for you. Below are the best bodyweight HIIT workouts for 2025, tailored for all fitness levels.

1. Beginner Full-Body Blast

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Intermediate Cardio Crusher

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Burpees | 10 | 4 | 30 sec | | Mountain Climbers | 15 | 4 | 30 sec | | Tricep Dips | 12 | 4 | 30 sec | | Lateral Lunges | 12 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec |

3. Advanced Power Push

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Plyometric Push-Ups | 8 | 5 | 30 sec | | Tuck Jumps | 10 | 5 | 30 sec | | Single-Leg Squats | 8 per leg | 5 | 30 sec | | Plank to Push-Up | 10 | 5 | 30 sec | | Skaters | 15 | 5 | 30 sec |

4. Core-Focused HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Bicycle Crunches | 15 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Leg Raises | 12 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Side Plank (each side) | 20 sec | 3 | 30 sec |

5. HIIT Ladder Workout

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jump Squats | 10 | 1 | 30 sec | | Push-Ups | 10 | 1 | 30 sec | | Burpees | 10 | 1 | 30 sec | | Rest | - | 1 | 1 min | | Repeat with 12 reps, then 15 reps |

6. Tabata Bodyweight HIIT

Duration: 16 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 20 | 8 | 20 sec | | Push-Ups | 10 | 8 | 20 sec | | Squats | 15 | 8 | 20 sec | | Plank | 30 sec | 8 | 20 sec |

7. Quick Fire HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | High Knees | 30 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Squat Jumps | 10 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

8. Family-Friendly HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Animal Walks | 10 | 3 | 30 sec | | Balloon Pop (squat to jump) | 10 | 3 | 30 sec | | Freeze Dance (rest) | 30 sec | 3 | 30 sec | | Shadow Boxing | 30 sec | 3 | 30 sec |

9. HIIT for Busy Professionals

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Wall Sit | 30 sec | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Step-Ups (on a sturdy chair) | 10 per leg | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

10. Post-Workout Stretch HIIT

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 50-100

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Cat-Cow Stretch | 10 | 1 | 1 min | | Seated Forward Bend | 10 | 1 | 1 min | | Child’s Pose | 10 | 1 | 1 min | | Cobra Stretch | 10 | 1 | 1 min |

Conclusion

With these bodyweight HIIT workouts, you can tailor your fitness routine to your specific level and needs. They require no equipment, making them perfect for home workouts. And remember, if you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Plus, you can use HSA/FSA funds for eligible expenses!