Best Bodyweight HIIT Workouts You Can Do at Home 2025

Updated December 2025

Are you looking for effective bodyweight HIIT workouts that you can do from the comfort of your home? High-Intensity Interval Training (HIIT) is an excellent way to burn calories, improve cardiovascular fitness, and build strength without needing any equipment. Here’s a list of the best bodyweight HIIT workouts you can incorporate into your home fitness routine in 2025!

1. The Classic HIIT Circuit

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

| Exercise | Duration | Sets | |-------------------|----------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Push-ups | 30 seconds | 3 | | Mountain Climbers | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Tabata Bodyweight Blast

Duration: 16 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | High Knees | 20 seconds | 8 | | Rest | 10 seconds | 8 |

3. Plyometric Power

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Jump Squats | 30 seconds | 4 | | Tuck Jumps | 30 seconds | 4 | | Lateral Bounds | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Core Crusher HIIT

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Plank Jacks | 30 seconds | 3 | | Bicycle Crunches | 30 seconds | 3 | | Russian Twists | 30 seconds | 3 | | Rest | 30 seconds | 3 |

5. Full-Body Fat Blaster

Duration: 30 minutes
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 350-450
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Push-up to T-Plank | 30 seconds | 4 | | Skaters | 30 seconds | 4 | | Squat Thrusts | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. Quick Cardio HIIT

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Butt Kickers | 30 seconds | 3 | | Side Shuffles | 30 seconds | 3 | | Jumping Lunges | 30 seconds | 3 | | Rest | 30 seconds | 3 |

7. Strength and Endurance HIIT

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Plank to Push-up | 30 seconds | 4 | | Single-Leg Deadlifts | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Rest | 30 seconds | 4 |

8. Dynamic Mobility HIIT

Duration: 25 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Arm Circles | 30 seconds | 3 | | Leg Swings | 30 seconds | 3 | | Inch Worms | 30 seconds | 3 | | Rest | 30 seconds | 3 |

9. HIIT for Busy Professionals

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Quick Feet | 30 seconds | 3 | | Push-ups | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Rest | 30 seconds | 3 |

10. Family-Friendly HIIT

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Animal Walks | 30 seconds | 3 | | Freeze Dance (rest) | 30 seconds | 3 | | Partner Squats | 30 seconds | 3 | | Rest | 30 seconds | 3 |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable personal training options, including live 1-on-1 video sessions tailored to your fitness level and goals. Our certified personal trainers can guide you through these HIIT workouts, ensuring you perform each exercise correctly to maximize results. Plus, our services are HSA/FSA approved, making it easier to manage your fitness expenses.

Incorporate these bodyweight HIIT workouts into your routine to achieve your fitness goals in 2025!