10 Best Bodyweight HIIT Workout Plans for At-Home Fitness

If you're looking to maximize your fitness routine without the need for equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts can be done in the comfort of your home, making them perfect for busy professionals or anyone looking to stay fit. Updated December 2025, here are the 10 best bodyweight HIIT workout plans that can elevate your at-home fitness game.

1. Total Body Burn

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

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Core Crusher

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

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|----------| | Mountain Climbers | 30 | 3 | 30 sec | | Bicycle Crunches | 20 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Flutter Kicks | 30 sec | 3 | 30 sec | | Russian Twists | 20 | 3 | 30 sec |

3. Lower Body Blast

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 250
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------------|--------|-------|----------| | Jump Squats | 15 | 4 | 30 sec | | Lunges (alternating) | 20 | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Single-Leg Deadlifts | 10 | 4 | 30 sec | | Calf Raises | 20 | 4 | 30 sec |

4. Cardio Circuit

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

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Burpees | 10 | 4 | 30 sec | | Side-to-Side Shuffles| 30 sec | 4 | 30 sec | | Skaters | 15 | 4 | 30 sec | | Tuck Jumps | 10 | 4 | 30 sec | | High Knees | 30 sec | 4 | 30 sec |

5. Upper Body Strength

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

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Push-Ups | 15 | 4 | 30 sec | | Tricep Dips | 15 | 4 | 30 sec | | Plank Shoulder Taps | 10 (each side) | 4 | 30 sec | | Pike Push-Ups | 10 | 4 | 30 sec | | Inchworms | 10 | 4 | 30 sec |

6. Full-Body HIIT

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 350
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Burpees | 12 | 5 | 30 sec | | Jumping Lunges | 10 (each leg) | 5 | 30 sec | | Push-Up to T-Plank | 10 | 5 | 30 sec | | Side Lunges | 12 (each side) | 5 | 30 sec | | Plank to Pike | 10 | 5 | 30 sec |

7. Tabata HIIT

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

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Burpees | 20 | 8 | 20 sec | | Squat Jumps | 20 | 8 | 20 sec | | Push-Ups | 10 | 8 | 20 sec | | High Knees | 20 | 8 | 20 sec |

8. Family Fitness Fun

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Animal Walks | 30 sec | 3 | 30 sec | | Partner Squats | 15 | 3 | 30 sec | | Balloon Toss (active)| 30 sec | 3 | 30 sec | | Freeze Dance | 30 sec | 3 | 30 sec |

9. Quick HIIT Routine

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 100
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Jumping Jacks | 20 | 1 | 1 min | | Bodyweight Squats | 15 | 1 | 1 min | | High Knees | 30 sec | 1 | 1 min | | Plank | 30 sec | 1 | 1 min |

10. Evening Wind Down HIIT

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 120
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|----------| | Slow Squats | 10 | 3 | 30 sec | | Cat-Cow Stretch | 30 sec | 3 | 30 sec | | Side Stretch | 30 sec | 3 | 30 sec | | Deep Breathing | 1 min | 3 | 1 min |

Why Choose HipTrain?

If you're looking for an affordable way to enhance your bodyweight HIIT workouts, consider HipTrain. With live 1-on-1 video personal training sessions led by certified trainers, you can receive personalized guidance that fits your unique fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these HIIT workout plans into your routine and enjoy the benefits of efficient, effective at-home fitness. Whether you're a beginner or an advanced athlete, there's something here for everyone!