Best Bodyweight HIIT Workouts for All Levels 2025

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories, build strength, and improve cardiovascular fitness—all without the need for any equipment. In 2025, bodyweight HIIT workouts remain a top choice for those seeking an effective and efficient exercise routine. This article highlights the best bodyweight HIIT workouts suitable for all fitness levels, ensuring you can find something that works for you. Updated January 2026, let's dive into the top picks!

1. The Classic Tabata

Difficulty Level: Beginner
Duration: 4 minutes
Calories Burned: ~30-50

Workout Table:

| Exercise | Work (seconds) | Rest (seconds) | Sets | |------------------|----------------|----------------|------| | Jumping Jacks | 20 | 10 | 8 |

Tips:

• Focus on maintaining good form during each exercise.
• Increase intensity by performing the movements faster.

2. Full Body Burn

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: ~150-250

Workout Table:

| Exercise | Reps | Sets | |----------------------|------|------| | Push-Ups | 10 | 4 | | Squat Jumps | 15 | 4 | | Plank to Shoulder Tap| 12 | 4 | | Burpees | 10 | 4 |

Tips:

• Rest for 30 seconds between sets.
• Ensure your core is engaged during all movements.

3. Core Crusher

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: ~100-200

Workout Table:

| Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Mountain Climbers | 30 | 4 | | Russian Twists | 30 | 4 | | Plank Hold | 30 | 4 | | Bicycle Crunches | 30 | 4 |

Tips:

• Keep your back flat during mountain climbers.
• Engage your abs in every exercise for maximum effectiveness.

4. Leg Day HIIT

Difficulty Level: Advanced
Duration: 25 minutes
Calories Burned: ~200-300

Workout Table:

| Exercise | Reps | Sets | |----------------------|------|------| | Jump Squats | 15 | 5 | | Lunges (alternating) | 12 | 5 | | Glute Bridges | 15 | 5 | | High Knees | 30 | 5 |

Tips:

• Ensure your knees don’t go past your toes during lunges.
• Use a timer for high knees to keep the pace steady.

5. Cardio Blast

Difficulty Level: Beginner
Duration: 30 minutes
Calories Burned: ~250-400

Workout Table:

| Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Skaters | 30 | 5 | | Butt Kickers | 30 | 5 | | Jumping Jacks | 30 | 5 | | Rest | 30 | 5 |

Tips:

• Keep your movements quick and light on your feet.
• Modify the intensity as needed by reducing rest time.

6. Upper Body Strength HIIT

Difficulty Level: Intermediate
Duration: 20 minutes
Calories Burned: ~150-250

Workout Table:

| Exercise | Reps | Sets | |----------------------|------|------| | Diamond Push-Ups | 8 | 4 | | Pike Push-Ups | 10 | 4 | | Side Plank Dips | 10 | 4 | | Tricep Dips (bench) | 12 | 4 |

Tips:

• Keep your elbows close to your body during diamond push-ups.
• Engage your core during all exercises for stability.

7. HIIT for Beginners

Difficulty Level: Beginner
Duration: 15 minutes
Calories Burned: ~100-150

Workout Table:

| Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Bodyweight Squats | 30 | 4 | | Wall Sit | 30 | 4 | | Push-Ups (knee) | 30 | 4 | | Rest | 30 | 4 |

Tips:

• Focus on controlled movements to build strength.
• Gradually increase the duration as you get stronger.

8. The 10-Minute Blast

Difficulty Level: All Levels
Duration: 10 minutes
Calories Burned: ~100-150

Workout Table:

| Exercise | Reps | Sets | |----------------------|------|------| | Burpees | 5 | 2 | | Jump Squats | 10 | 2 | | Plank Jacks | 10 | 2 | | High Knees | 30 | 2 |

Tips:

• Perfect for a quick workout when time is tight.
• Push yourself to maintain high intensity throughout.

9. HIIT Ladder Workout

Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: ~300-400

Workout Table:

| Exercise | Reps | Sets | |----------------------|------|------| | Burpees | 10 | 5 | | Push-Ups | 9 | 5 | | Jump Squats | 8 | 5 | | Lunges | 7 | 5 | | Mountain Climbers | 6 | 5 |

Tips:

• Decrease the reps with each round for a challenge.
• Keep track of your time to monitor progress.

10. Flexibility & Recovery HIIT

Difficulty Level: All Levels
Duration: 15 minutes
Calories Burned: ~50-100

Workout Table:

| Exercise | Duration (seconds) | Sets | |----------------------|--------------------|------| | Cat-Cow Stretch | 30 | 2 | | Seated Forward Bend | 30 | 2 | | Child’s Pose | 30 | 2 | | Rest | 30 | 2 |

Tips:

• Focus on deep breathing to enhance recovery.
• Use this workout as a cooldown after high-intensity sessions.

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With HipTrain, you can access affordable personal training that includes 1-on-1 live video sessions tailored to your fitness level. Our certified trainers are ready to guide you through these bodyweight HIIT workouts and help you achieve your fitness goals. Plus, you can use HSA/FSA funds for eligible expenses!