HIIT: 25 Minute At-Home Workout

This quick and effective bodyweight workout can be done at home and will work your whole body in only 25 minutes

Being stuck at home doesn't mean you can't get in fantastic shape. All you need is your body and a bit of space to continue your fitness journey wherever you are. This 25-minute at-home workout is an equipment-free, bodyweight, full-body routine.

Workout Design

This 25-minute workout is designed to be a short and intense workout that will raise your heart rate and get you in shape even when you are on a time crunch. A HIIT (high-intensity interval training) workout is created to have short rest in between bursts of intense exercise. This gives you the most efficient workout in a short time frame. A high-quality intense workout will challenge you to push yourself despite only being 25 minutes long.

The combination of strength exercises and speed exercises will give you an awesome combination that promotes both muscle gain and fat loss. Each exercise has a strength component to it, but the fast pace of the workout increases your heart rate which will help you burn more calories.

The effect of combining strength work with a raised heart rate will have an increased effect on the amount of calories you can burn. This is because you are burning calories while you are working out and while you recover. Your body uses energy (calories) during the workout because of the high intensity and fast-paced nature. However, because of the strength work incorporated in, your body is also burning calories as it repairs your muscles over the next day.

The Workout

Notes: Perform each exercise for 45 seconds with a 15-second rest before the next one. Repeat 4x. After each cycle take an extra 15-second rest before starting from the top. (This means the rest will be 30 seconds after the last exercise)

Push-Ups With Rotation

- 45 seconds on 15 seconds off

Note - Alternate the side you rotate after each push-up

Skater Hops

- 45 seconds on 15 seconds off

Plank Up Downs

- 45 seconds on 15 seconds off

Flutter Kicks

- 45 seconds on 15 seconds off

Squat Jumps

- 45 seconds on 15 seconds off

Superman Back Extensions

- 45 seconds on 15 seconds off


The goal of each exercise is to complete the full minute without taking rest, however, if you need to take a break it is okay to take one at any time.

With each exercise focus on engaging your core and doing the movement at a controlled pace.

As the workout progresses your body will start to fatigue, when this happens it is important to focus on maintaining good form throughout each exercise to avoid possible injury.

Thank you, stay safe, and let us know how it goes!

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