Best Bodyweight HIIT Workouts for Fast Results

High-Intensity Interval Training (HIIT) is a fantastic way to achieve fast results with minimal equipment, making it perfect for busy professionals. In this guide, we’ll explore the best bodyweight HIIT workouts that can be done anywhere, providing you with an effective workout plan to help you reach your fitness goals. Updated December 2025, these workouts are designed to challenge you while being accessible for all fitness levels.

1. Tabata Bodyweight Blast

Duration: 4 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 50-80

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

How to Perform:

1. Perform jump squats for 20 seconds, focusing on height.
2. Rest for 10 seconds before repeating for 8 rounds.

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2. Full-Body HIIT Circuit

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |--------------------|------|------| | Push-Ups | 15 | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

How to Perform:

1. Complete each exercise with minimal rest between them.
2. Rest for 1 minute after each set.

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3. Core Crusher HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | |---------------------|------|------| | Bicycle Crunches | 15 | 4 | | Plank Jacks | 12 | 4 | | Russian Twists | 15 | 4 | | Side Plank (each side) | 30 sec | 4 |

How to Perform:

1. Perform each exercise back-to-back with minimal rest.
2. Rest for 1 minute after each complete round.

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4. Lower Body HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |----------------------|------|------| | Squats | 15 | 3 | | Lunges (alternating) | 12 | 3 | | Glute Bridges | 15 | 3 | | High Knees | 30 sec | 3 |

How to Perform:

1. Complete each exercise with 30 seconds of rest between exercises.
2. Repeat the circuit 3 times.

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5. Upper Body HIIT Workout

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | |-----------------------|------|------| | Push-Ups | 10 | 4 | | Tricep Dips (on a chair) | 12 | 4 | | Pike Push-Ups | 8 | 4 | | Plank Shoulder Taps | 15 | 4 |

How to Perform:

1. Perform each exercise consecutively with 30 seconds of rest in between.
2. Complete the circuit for 4 sets.

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6. Quick Cardio HIIT

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Rest | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

How to Perform:

1. Alternate between jumping jacks and skaters, resting as indicated.
2. Complete all rounds for a quick cardio boost.

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7. HIIT Pyramid Workout

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |--------------------|------|------| | Burpees | 10 | 1 | | Jump Squats | 15 | 2 | | Push-Ups | 20 | 3 | | Plank | 30 sec | 4 |

How to Perform:

1. Start with 10 burpees, then do 15 jump squats, and so on.
2. Increase the reps with each set, then decrease back to the starting point.

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8. HIIT for Beginners

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |---------------------|----------|------| | Bodyweight Squats | 30 sec | 4 | | Rest | 30 sec | 4 | | Incline Push-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

How to Perform:

1. Perform each exercise for 30 seconds followed by 30 seconds of rest.
2. Repeat the circuit 4 times.

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9. Advanced HIIT Challenge

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | |---------------------|------|------| | Plyo Push-Ups | 10 | 4 | | Tuck Jumps | 10 | 4 | | Burpee Broad Jumps | 10 | 4 | | Wall Sit | 1 min | 4 |

How to Perform:

1. Perform each exercise with minimal rest.
2. Complete all rounds for an intense workout.

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Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to fast results, improving your fitness level and helping you achieve your goals. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions, making it easy to fit workouts into your busy schedule. Plus, our services are HSA/FSA eligible for your convenience!