Best Bodyweight HIIT Workouts for Total Body Transformation

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve total body fitness without the need for fancy equipment. In 2025, these workouts continue to be a top choice for those looking to transform their bodies efficiently. Here, we present the best bodyweight HIIT workouts that you can incorporate into your training regimen.

Updated January 2026

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |----------|------|------| | Burpees | 8-12 | 4 |

2. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |-------------|------|------| | Jump Squats | 10-15| 5 |

3. Mountain Climbers

Duration: 30 seconds on, 30 seconds off
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|------|------| | Mountain Climbers | 15-20| 4 |

4. Plank Jacks

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |--------------|------|------| | Plank Jacks | 10-15| 4 |

5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | |-------------|------|------| | High Knees | 20-30| 5 |

6. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps | Sets | |-------------|------|------| | Tuck Jumps | 8-12 | 4 |

7. Push-Up to Side Plank

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~8 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------------|------|------| | Push-Up to Side Plank | 5-8 | 5 |

8. Skater Jumps

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~10 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Skater Jumps | 10-15| 5 |

9. Lateral Lunges

Duration: 30 seconds on, 30 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps | Sets | |---------------|------|------| | Lateral Lunges| 10-15| 4 |

10. Bear Crawls

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~11 per minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps | Sets | |--------------|------|------| | Bear Crawls | 10-15| 4 |

Conclusion

These bodyweight HIIT workouts are designed to push your limits and help you achieve total body transformation. They require no equipment, making them accessible for anyone, anywhere. For those looking to enhance their fitness journey, consider personal training with HipTrain. Our certified trainers offer live 1-on-1 sessions tailored to your needs, all at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.