10 Best Bodyweight HIIT Workout Plans for Home 2025

If you're looking to get fit from the comfort of your home, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. They require no equipment, can be done in small spaces, and are highly effective for burning calories and building strength. Here are the 10 best bodyweight HIIT workout plans for home in 2025 that will help you achieve your fitness goals.

1. Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |---------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | Mountain Climbers | 30 | 3 | | Burpees | 10 | 3 |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | |-----------------------|------|------| | Plank | 30s | 3 | | Russian Twists | 20 | 3 | | Bicycle Crunches | 15 | 3 | | Leg Raises | 15 | 3 | | Side Plank (each side)| 30s | 3 |

3. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | |---------------------------|------|------| | Jump Squats | 15 | 4 | | Lunges | 12 | 4 | | Single-Leg Deadlifts | 10 | 4 | | Glute Bridges | 15 | 4 | | Wall Sit | 30s | 4 |

4. Cardio Kick

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |-----------------------|------|------| | High Knees | 30s | 3 | | Skaters | 15 | 3 | | Butt Kicks | 30s | 3 | | Tuck Jumps | 10 | 3 | | Plank Jacks | 15 | 3 |

5. Upper Body Strength

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Push-Ups | 15 | 4 | | Tricep Dips | 12 | 4 | | Pike Push-Ups | 10 | 4 | | Plank to Push-Up | 10 | 4 | | Superman | 15 | 4 |

6. HIIT for Beginners

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100-200

| Exercise | Reps | Sets | |-----------------------|------|------| | March in Place | 30s | 3 | | Squats | 10 | 3 | | Push-Ups (knee) | 10 | 3 | | Side Lunges | 10 | 3 | | Standing Calf Raises | 15 | 3 |

7. Total Body Tabata

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 20s | 8 | | Rest | 10s | 8 | | Jumping Lunges | 20s | 8 | | Rest | 10s | 8 | | Plank Jacks | 20s | 8 | | Rest | 10s | 8 |

8. Quick Fat Blaster

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | |-----------------------|------|------| | Jumping Jacks | 30 | 2 | | Squats | 15 | 2 | | Push-Ups | 10 | 2 | | High Knees | 30s | 2 | | Rest | 30s | 2 |

9. Family Fitness Fun

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Animal Walks | 30s | 3 | | Partner Squats | 15 | 3 | | Wheelbarrow Walks | 10 | 3 | | Team Plank Challenge | 30s | 3 | | Relay Races | 30s | 3 |

10. HIIT with a Twist

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |-----------------------|------|------| | Side-to-Side Jumps | 30s | 3 | | Plank Up-Downs | 10 | 3 | | Lateral Lunges | 12 | 3 | | Burpee Tuck Jumps | 10 | 3 | | Rest | 1m | 3 |

Conclusion

These best bodyweight HIIT workouts for home in 2025 are perfect for anyone looking to stay fit without the need for a gym. With options for all fitness levels, you can choose a routine that suits your needs and schedule. For more personalized guidance, consider trying HipTrain, where you can get live 1-on-1 video personal training from certified trainers at affordable prices. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for busy professionals.