10 Best Bodyweight HIIT Workout Plans for Home

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective way to build strength, improve cardiovascular fitness, and burn calories without the need for equipment. These workouts can easily be performed at home, making them a convenient choice for busy professionals. Here are the 10 best bodyweight HIIT workout plans you can incorporate into your home fitness routine.

1. Full-Body Blast

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

| Exercise | Reps | Sets | |---------------------|--------|------| | Jump Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 30 secs| 3 | | Plank Jacks | 15 | 3 |

2. Core Crusher

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

| Exercise | Reps | Sets | |---------------------|--------|------| | Plank | 30 secs| 3 | | Bicycle Crunches | 15 | 3 | | Russian Twists | 20 (10 each side) | 3 | | Leg Raises | 15 | 3 | | Flutter Kicks | 30 secs| 3 |

3. Lower Body Burn

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|--------|------| | Squats | 15 | 4 | | Lunges | 10 (each leg) | 4 | | Glute Bridges | 15 | 4 | | Side Lunges | 10 (each side) | 4 | | Wall Sit | 30 secs| 4 |

4. Upper Body Strength

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

| Exercise | Reps | Sets | |---------------------|--------|------| | Push-Ups | 12 | 4 | | Tricep Dips | 10 | 4 | | Inchworms | 10 | 4 | | Plank Shoulder Taps | 15 (each side) | 4 | | Superman | 15 | 4 |

5. Cardio Kick

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-450
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|---------------|------| | High Knees | 30 secs | 4 | | Skaters | 30 secs | 4 | | Jumping Jacks | 30 secs | 4 | | Butt Kickers | 30 secs | 4 | | Burpees | 30 secs | 4 |

6. Tabata Training

Duration: 16 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|---------------|------| | Squat Jumps | 20 secs | 4 | | Rest | 10 secs | 4 | | Push-Ups | 20 secs | 4 | | Rest | 10 secs | 4 | | Mountain Climbers | 20 secs | 4 | | Rest | 10 secs | 4 |

7. HIIT Ladder

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

| Exercise | Reps | Sets | |---------------------|--------|------| | Burpees | 10 | 1 | | Push-Ups | 9 | 1 | | Jump Squats | 8 | 1 | | Lunges | 7 | 1 | | Sit-Ups | 6 | 1 |

Continue decreasing reps by 1 for each round until you reach 1 rep.

8. Quick HIIT Circuit

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

| Exercise | Duration | Sets | |---------------------|---------------|------| | Jumping Jacks | 30 secs | 3 | | Bodyweight Squats | 30 secs | 3 | | Plank | 30 secs | 3 | | Rest | 30 secs | 3 |

9. Family Fun HIIT

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

| Exercise | Reps | Sets | |---------------------|--------|------| | Partner Squats | 10 (each partner) | 3 | | Tag (run around) | 1 min | 3 | | Leap Frogs | 10 | 3 | | Wheelbarrow Walk | 30 secs| 3 |

10. Yoga HIIT Blend

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: Yoga Mat

| Exercise | Duration | Sets | |---------------------|---------------|------| | Sun Salutation | 1 min | 3 | | Plank | 30 secs | 3 | | Warrior II | 30 secs | 3 | | Jump Squats | 30 secs | 3 |

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Incorporating these bodyweight HIIT workouts into your routine can help you achieve your fitness goals without the need for a gym membership. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can tailor a workout plan to fit your needs and schedule. Plus, our services are HSA/FSA approved for eligible expenses!