Best Bodyweight HIIT Workouts for Home in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has become one of the most popular workout methods for fitness enthusiasts looking to maximize efficiency and results. With bodyweight HIIT workouts, you can torch calories and build strength without needing any equipment, making them perfect for home workouts. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025!

1. Tabata Bodyweight Blast

• Duration: 20 seconds on, 10 seconds off (8 rounds)
• Exercises:
  • Jump Squats
  • Push-Ups
  • Mountain Climbers
  • Burpees
• Calories Burned: Approximately 300-400
• Difficulty: Intermediate

2. Plyometric Power Circuit

• Duration: 30 seconds on, 15 seconds off (5 rounds)
• Exercises:
  • Box Jumps (or step-ups)
  • Plyo Push-Ups
  • Skaters
  • Lateral Lunges
• Calories Burned: Approximately 350-450
• Difficulty: Advanced

3. Core Crusher HIIT

• Duration: 40 seconds on, 20 seconds off (4 rounds)
• Exercises:
  • Plank Jacks
  • Russian Twists
  • Bicycle Crunches
  • Plank to Push-Ups
• Calories Burned: Approximately 250-350
• Difficulty: Beginner to Intermediate

4. Full-Body HIIT Challenge

• Duration: 45 seconds on, 15 seconds off (6 rounds)
• Exercises:
  • Jumping Jacks
  • Push-Up to T-Plank
  • High Knees
  • Reverse Lunges
• Calories Burned: Approximately 400-500
• Difficulty: Intermediate

5. Lower Body HIIT

• Duration: 30 seconds on, 10 seconds off (5 rounds)
• Exercises:
  • Squat Jumps
  • Glute Bridges
  • Side Lunges
  • Calf Raises
• Calories Burned: Approximately 300-400
• Difficulty: Beginner to Intermediate

6. Upper Body HIIT

• Duration: 30 seconds on, 15 seconds off (5 rounds)
• Exercises:
  • Diamond Push-Ups
  • Plank Shoulder Taps
  • Tricep Dips (on a chair)
  • Wall Walks
• Calories Burned: Approximately 250-350
• Difficulty: Intermediate

7. Cardio HIIT

• Duration: 30 seconds on, 30 seconds off (4 rounds)
• Exercises:
  • Burpees
  • High Knees
  • Butt Kickers
  • Jumping Jacks
• Calories Burned: Approximately 400-600
• Difficulty: Intermediate

8. Mobility & Strength HIIT

• Duration: 45 seconds on, 15 seconds off (4 rounds)
• Exercises:
  • Bodyweight Squats
  • Dynamic Lunges
  • Inchworms
  • Spiderman Planks
• Calories Burned: Approximately 300-400
• Difficulty: Beginner to Intermediate

9. HIIT Ladder Workout

• Duration: 30 seconds on, 30 seconds off (Increasing reps each round)
• Exercises:
  • Push-Ups
  • Squats
  • Sit-Ups
  • Burpees
• Calories Burned: Approximately 450-550
• Difficulty: Intermediate to Advanced

10. Quick 10-Minute HIIT

• Duration: 10 minutes total (30 seconds work, 30 seconds rest)
• Exercises:
  • Jumping Jacks
  • Squats
  • Push-Ups
  • Plank
• Calories Burned: Approximately 200-300
• Difficulty: Beginner

Actionable Tips:

• Warm-Up: Always start with a 5-10 minute warm-up to prevent injuries.
• Cool Down: Finish with stretching to improve flexibility and aid recovery.
• Modify: Adjust exercises to your fitness level; it's okay to start with lower-impact variations.

With the rise of remote work and busy schedules, personal training has adapted to meet the needs of individuals seeking flexibility and affordability. HipTrain offers live 1-on-1 video personal training sessions with certified trainers, ensuring you receive personalized guidance without the high costs typically associated with traditional gyms. Plus, you can use HSA/FSA funds for eligible expenses!

Incorporate these bodyweight HIIT workouts into your routine, and consider partnering with HipTrain for tailored guidance and support. Whether you're a beginner or a seasoned athlete, these workouts can help you achieve your fitness goals in the comfort of your home!