Top 10 Bodyweight HIIT Workouts for Maximum Efficiency 2025

High-Intensity Interval Training (HIIT) is an excellent way to achieve maximum efficiency in your workouts without the need for equipment. Bodyweight HIIT workouts can be done anywhere and are perfect for those looking to save time while still burning calories and building strength. In this article, we’ll explore the top 10 bodyweight HIIT workouts that can help you reach your fitness goals in 2025.

Updated January 2026

1. The Classic Circuit

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between exercises
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 200-300

| Exercise | Reps | |------------------|------------| | Jumping Jacks | 30 seconds | | Push-Ups | 15 | | Bodyweight Squats| 20 | | Plank | 30 seconds |

2. The Plyometric Challenge

Duration: 15 minutes
Sets: 5
Rest: 30 seconds between exercises
Difficulty Level: Intermediate
Calories Burned: Approx. 250-350

| Exercise | Reps | |------------------------|------------| | Burpees | 10 | | Tuck Jumps | 12 | | Mountain Climbers | 30 seconds | | Plyo Push-Ups | 10 |

3. Core Crusher HIIT

Duration: 18 minutes
Sets: 4
Rest: 20 seconds between exercises
Difficulty Level: Intermediate
Calories Burned: Approx. 200-300

| Exercise | Reps | |-------------------|------------| | Russian Twists | 15 (each side) | | Bicycle Crunches | 20 | | Plank Jacks | 30 seconds | | Side Plank (each side) | 30 seconds |

4. Full-Body Blast

Duration: 25 minutes
Sets: 3
Rest: 1 minute between sets
Difficulty Level: Advanced
Calories Burned: Approx. 300-400

| Exercise | Reps | |--------------------|------------| | Jump Squats | 15 | | Push-Up to T-Plank | 10 | | Skaters | 20 | | Lateral Lunges | 15 (each side) |

5. Cardio Burnout

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between exercises
Difficulty Level: Beginner
Calories Burned: Approx. 200-300

| Exercise | Reps | |-----------------------|------------| | High Knees | 30 seconds | | Butt Kickers | 30 seconds | | Side Shuffles | 30 seconds | | Jump Rope (imaginary) | 1 minute |

6. Strength and Agility

Duration: 30 minutes
Sets: 3
Rest: 45 seconds between exercises
Difficulty Level: Advanced
Calories Burned: Approx. 400-500

| Exercise | Reps | |------------------------|------------| | Plyometric Lunges | 15 (each side) | | Handstand Push-Ups | 5 | | Box Jumps (or step ups)| 10 | | Broad Jumps | 10 |

7. Tabata Style HIIT

Duration: 16 minutes
Sets: 8
Rest: 10 seconds between exercises, 20 seconds of work
Difficulty Level: Intermediate
Calories Burned: Approx. 200-300

| Exercise | Work Duration | Rest Duration | |------------------|---------------|---------------| | Burpees | 20 seconds | 10 seconds | | Push-Ups | 20 seconds | 10 seconds | | Jump Squats | 20 seconds | 10 seconds | | Plank Jacks | 20 seconds | 10 seconds |

8. HIIT Ladder Workout

Duration: 25 minutes
Sets: 3
Rest: 1 minute between sets
Difficulty Level: Intermediate
Calories Burned: Approx. 300-400

| Exercise | Reps | |-------------------------|------------| | 1 Burpee | 1 | | 2 Push-Ups | 2 | | 3 Squats | 3 | | 4 Mountain Climbers | 4 | | Repeat increasing reps | |

9. The Metabolic Finisher

Duration: 20 minutes
Sets: 4
Rest: 30 seconds between exercises
Difficulty Level: Advanced
Calories Burned: Approx. 350-450

| Exercise | Reps | |-----------------------|------------| | Burpee to T-Plank | 10 | | Jumping Lunges | 15 (each side) | | Dive Bomber Push-Ups | 10 | | Plank Up-Downs | 10 |

10. Flexibility and Recovery HIIT

Duration: 15 minutes
Sets: 2
Rest: 30 seconds between exercises
Difficulty Level: All Levels
Calories Burned: Approx. 100-150

| Exercise | Duration | |------------------------|------------| | Dynamic Stretching | 30 seconds | | Yoga Flow (Downward Dog to Cobra) | 1 minute | | Static Stretching | 30 seconds |

Conclusion

These bodyweight HIIT workouts are designed to maximize your efficiency and can be easily integrated into your fitness routine. With no equipment necessary, you can perform them anywhere, making them perfect for busy professionals. For personalized guidance, consider opting for HipTrain's live 1-on-1 video personal training. Our certified trainers can tailor workouts to fit your specific needs while keeping costs affordable compared to traditional gyms. Plus, sessions are HSA/FSA approved for eligible expenses!