Best Bodyweight HIIT Workouts for Quick Home Sessions 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short period, especially for busy professionals. Here are the Best Bodyweight HIIT Workouts you can do at home without any equipment, making them perfect for anyone looking to maximize their fitness routine. Each workout is designed to be efficient, challenging, and accessible.

1. Tabata Bodyweight Blast

• Duration: 20 seconds on, 10 seconds off for 4 minutes (8 rounds)
• Exercises: Squats, Push-ups, Burpees, Mountain Climbers
• Difficulty: Intermediate
• Calories Burned: 240-300
• Equipment: None

| Exercise | Sets | Reps | |------------------|------|--------------| | Squats | 1 | 20 seconds | | Push-ups | 1 | 20 seconds | | Burpees | 1 | 20 seconds | | Mountain Climbers| 1 | 20 seconds |

2. Full-Body HIIT Circuit

• Duration: 30 seconds on, 15 seconds off for 20 minutes
• Exercises: Jumping Jacks, High Knees, Plank Jacks, Lunges
• Difficulty: Beginner to Intermediate
• Calories Burned: 200-250
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Jumping Jacks | 4 | 30 seconds | | High Knees | 4 | 30 seconds | | Plank Jacks | 4 | 30 seconds | | Lunges | 4 | 30 seconds |

3. Core Crusher HIIT

• Duration: 40 seconds on, 20 seconds off for 15 minutes
• Exercises: Russian Twists, Plank, Bicycle Crunches, Leg Raises
• Difficulty: Intermediate
• Calories Burned: 150-200
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Russian Twists | 3 | 40 seconds | | Plank | 3 | 40 seconds | | Bicycle Crunches | 3 | 40 seconds | | Leg Raises | 3 | 40 seconds |

4. Leg Day HIIT

• Duration: 30 seconds on, 10 seconds off for 20 minutes
• Exercises: Squat Jumps, Side Lunges, Glute Bridges, Calf Raises
• Difficulty: Beginner to Intermediate
• Calories Burned: 180-230
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Squat Jumps | 4 | 30 seconds | | Side Lunges | 4 | 30 seconds | | Glute Bridges | 4 | 30 seconds | | Calf Raises | 4 | 30 seconds |

5. Upper Body HIIT

• Duration: 30 seconds on, 15 seconds off for 15 minutes
• Exercises: Push-ups, Tricep Dips (using a chair), Plank Shoulder Taps, Inchworms
• Difficulty: Intermediate
• Calories Burned: 150-200
• Equipment: Chair

| Exercise | Sets | Reps | |----------------------|------|--------------| | Push-ups | 3 | 30 seconds | | Tricep Dips | 3 | 30 seconds | | Plank Shoulder Taps | 3 | 30 seconds | | Inchworms | 3 | 30 seconds |

6. Quick Cardio HIIT

• Duration: 30 seconds on, 30 seconds off for 10 minutes
• Exercises: Burpees, Skaters, Tuck Jumps, Star Jumps
• Difficulty: Advanced
• Calories Burned: 250-350
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Burpees | 2 | 30 seconds | | Skaters | 2 | 30 seconds | | Tuck Jumps | 2 | 30 seconds | | Star Jumps | 2 | 30 seconds |

7. Quick 10-Minute HIIT

• Duration: 20 seconds on, 10 seconds off for 5 rounds
• Exercises: Jump Squats, Push-ups, Plank Jacks, Side Plank
• Difficulty: Intermediate
• Calories Burned: 100-150
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Jump Squats | 5 | 20 seconds | | Push-ups | 5 | 20 seconds | | Plank Jacks | 5 | 20 seconds | | Side Plank | 5 | 20 seconds |

8. Family Workout HIIT

• Duration: 30 seconds on, 30 seconds off for 20 minutes
• Exercises: Bear Crawls, Crab Walks, Balloon Pop (pop a balloon by sitting on it)
• Difficulty: Family-friendly
• Calories Burned: 150-200
• Equipment: Balloons

| Exercise | Sets | Reps | |-------------------|------|--------------| | Bear Crawls | 4 | 30 seconds | | Crab Walks | 4 | 30 seconds | | Balloon Pop | 4 | 30 seconds |

9. Strength and Endurance HIIT

• Duration: 40 seconds on, 20 seconds off for 15 minutes
• Exercises: Push-up to T, Squat to Calf Raise, Plank to Push-up
• Difficulty: Intermediate
• Calories Burned: 200-250
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Push-up to T | 3 | 40 seconds | | Squat to Calf Raise| 3 | 40 seconds | | Plank to Push-up | 3 | 40 seconds |

10. Yoga Flow HIIT

• Duration: 45 seconds on, 15 seconds off for 20 minutes
• Exercises: Downward Dog to Plank, Warrior I to II, Chair Pose
• Difficulty: Beginner
• Calories Burned: 120-180
• Equipment: None

| Exercise | Sets | Reps | |-------------------|------|--------------| | Downward Dog to Plank| 4 | 45 seconds | | Warrior I to II | 4 | 45 seconds | | Chair Pose | 4 | 45 seconds |

These bodyweight HIIT workouts are perfect for anyone looking to stay fit from the comfort of their home. With HipTrain, you can access personalized 1-on-1 live video personal training that fits your busy schedule and budget. Our certified trainers can help you tailor these workouts to your specific needs and goals, making it easier than ever to stay on track.