Best Bodyweight HIIT Workouts for Quick Results 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout time and achieve quick results, especially with bodyweight exercises that require no equipment. Below are the best bodyweight HIIT workouts that can be done at home, making them perfect for busy professionals or anyone looking for effective fitness routines.

1. The Classic Tabata Workout

• Duration: 20 seconds on, 10 seconds off for 4 minutes
• Exercises:
  • Jump Squats
  • Push-Ups
  • Mountain Climbers
  • Burpees
• Sets: 2 rounds of each exercise
• Calories Burned: Approximately 240 in 20 minutes
• Difficulty Level: Intermediate

2. Full-Body Blast

• Duration: 30 seconds on, 15 seconds off for 15 minutes
• Exercises:
  • High Knees
  • Plank Jacks
  • Lunges
  • Tricep Dips (using a chair)
• Sets: 3 rounds
• Calories Burned: Approximately 300 in 15 minutes
• Difficulty Level: Beginner to Intermediate

3. Core Crusher

• Duration: 40 seconds on, 20 seconds off for 12 minutes
• Exercises:
  • Plank
  • Russian Twists
  • Bicycle Crunches
  • Side Plank (each side)
• Sets: 2 rounds
• Calories Burned: Approximately 200 in 12 minutes
• Difficulty Level: Intermediate

4. Legs on Fire

• Duration: 30 seconds on, 10 seconds off for 10 minutes
• Exercises:
  • Squat Jumps
  • Lateral Lunges
  • Glute Bridges
  • Wall Sit
• Sets: 2 rounds
• Calories Burned: Approximately 220 in 10 minutes
• Difficulty Level: Intermediate

5. Upper Body Strength

• Duration: 30 seconds on, 15 seconds off for 15 minutes
• Exercises:
  • Push-Ups
  • Pike Push-Ups
  • Plank Up-Downs
  • Shoulder Taps
• Sets: 3 rounds
• Calories Burned: Approximately 250 in 15 minutes
• Difficulty Level: Intermediate

6. Plyo Power

• Duration: 30 seconds on, 30 seconds off for 12 minutes
• Exercises:
  • Burpee Tuck Jumps
  • Skater Jumps
  • Box Jumps (use a sturdy chair)
  • Lateral Bounds
• Sets: 2 rounds
• Calories Burned: Approximately 320 in 12 minutes
• Difficulty Level: Advanced

7. Cardio Burnout

• Duration: 20 seconds on, 10 seconds off for 8 minutes
• Exercises:
  • Jumping Jacks
  • Butt Kickers
  • Fast Feet
  • Shadow Boxing
• Sets: 2 rounds
• Calories Burned: Approximately 200 in 8 minutes
• Difficulty Level: Beginner to Intermediate

8. Quick-Fire Circuit

• Duration: 1 minute on, 30 seconds off for 20 minutes
• Exercises:
  • Plank
  • Jump Squats
  • Push-Ups
  • High Knees
• Sets: 4 rounds
• Calories Burned: Approximately 350 in 20 minutes
• Difficulty Level: Intermediate

9. HIIT for Beginners

• Duration: 30 seconds on, 30 seconds off for 10 minutes
• Exercises:
  • Marching in Place
  • Wall Push-Ups
  • Bodyweight Squats
  • Step-Ups (use a sturdy step)
• Sets: 2 rounds
• Calories Burned: Approximately 150 in 10 minutes
• Difficulty Level: Beginner

10. HIIT Yoga Flow

• Duration: 45 seconds on, 15 seconds off for 15 minutes
• Exercises:
  • Downward Dog to Plank
  • Warrior II to Reverse Warrior
  • Chair Pose to Forward Fold
  • Boat Pose
• Sets: 3 rounds
• Calories Burned: Approximately 200 in 15 minutes
• Difficulty Level: Intermediate

Practical Tips for Success:

• Warm-Up: Always start with a 5-10 minute warm-up to prevent injury.
• Cool Down: End with a cool down and stretch to aid recovery.
• Hydration: Keep water nearby to stay hydrated throughout your workout.

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