10 Best Bodyweight HIIT Workout Plans for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout at home without the need for expensive gym equipment. Bodyweight HIIT workouts are especially convenient since they can be performed anywhere and are suitable for various fitness levels. Here are the 10 best bodyweight HIIT workout plans that you can easily incorporate into your home fitness routine.

1. Full-Body Blast

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

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Squats | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Plank | 30 seconds| 3 |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~150-250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | Mountain Climbers| 30 seconds| 4 | | Russian Twists | 30 seconds| 4 | | Bicycle Crunches | 30 seconds| 4 | | Plank Jacks | 30 seconds| 4 | | Side Plank (each side)| 30 seconds| 4 |

3. Lower Body Burn

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

| Exercise | Duration | Sets | |------------------|-----------|------| | Jump Squats | 30 seconds| 4 | | Lunges | 30 seconds| 4 | | Glute Bridges | 30 seconds| 4 | | Single-Leg Deadlift| 30 seconds| 4 | | Wall Sit | 30 seconds| 4 |

4. Upper Body Strength

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

| Exercise | Duration | Sets | |------------------|-----------|------| | Push-Ups | 30 seconds| 4 | | Tricep Dips | 30 seconds| 4 | | Plank Shoulder Taps| 30 seconds| 4 | | Inchworms | 30 seconds| 4 | | Superman Holds | 30 seconds| 4 |

5. Cardio Kick

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~300-400
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | High Knees | 30 seconds| 4 | | Skaters | 30 seconds| 4 | | Burpees | 30 seconds| 4 | | Tuck Jumps | 30 seconds| 4 | | Shadow Boxing | 30 seconds| 4 |

6. Tabata Style HIIT

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

| Exercise | Duration | Sets | |------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Push-Ups | 20 seconds| 8 | | Rest | 10 seconds| 8 |

7. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: ~150-250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | Animal Walks | 30 seconds| 3 | | Freeze Dance | 30 seconds| 3 | | Balloon Pop | 30 seconds| 3 | | Wheelbarrow Race | 30 seconds| 3 |

8. Quick Burn

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~100-150
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 1 minute | 1 | | Push-Ups | 1 minute | 1 | | Bodyweight Squats| 1 minute | 1 | | Plank | 1 minute | 1 |

9. Dynamic Flexibility HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: ~150-250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | Arm Circles | 30 seconds| 3 | | Leg Swings | 30 seconds| 3 | | Hip Circles | 30 seconds| 3 | | Lateral Lunges | 30 seconds| 3 | | Inch Worms | 30 seconds| 3 |

10. Stress Buster HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: ~100-200
Equipment Needed: None

| Exercise | Duration | Sets | |------------------|-----------|------| | Deep Breaths | 1 minute | 1 | | Gentle Stretching | 1 minute | 1 | | Slow Bodyweight Squats| 1 minute| 1 | | Child’s Pose | 1 minute | 1 |

Why Choose HipTrain?

When looking for effective workouts at home, consider incorporating the guidance of a certified personal trainer. HipTrain offers affordable, live 1-on-1 video personal training that is HSA/FSA approved for eligible expenses. With flexible scheduling tailored for busy professionals, you can achieve your fitness goals without the stress of traditional gym memberships.