10 Best Bodyweight HIIT Workout Plans for Home Fitness

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for any equipment. Bodyweight HIIT workouts are particularly effective for those looking to maximize their fitness routines at home. Here, we've compiled the 10 best bodyweight HIIT workout plans that you can easily incorporate into your home fitness regime.

1. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|------|------| | Jump Squats | 15 | 3 | | Push-Ups | 12 | 3 | | Mountain Climbers | 30s | 3 | | Burpees | 10 | 3 | | Plank Hold | 30s | 3 |

2. Core Crusher

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

| Exercise | Reps | Sets | |---------------------|------|------| | Bicycle Crunches | 20 | 3 | | Plank Jacks | 15 | 3 | | Russian Twists | 20 | 3 | | Leg Raises | 15 | 3 | | Side Plank (each) | 30s | 2 |

3. Cardio Kickstart

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~300
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|------|------| | High Knees | 30s | 4 | | Skaters | 15 | 4 | | Jumping Lunges | 10 | 4 | | Tuck Jumps | 10 | 4 | | Burpees | 10 | 4 |

4. Lower Body Sculpt

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

| Exercise | Reps | Sets | |---------------------|------|------| | Squats | 15 | 3 | | Glute Bridges | 15 | 3 | | Side Lunges | 10 | 3 | | Wall Sit | 30s | 3 | | Calf Raises | 15 | 3 |

5. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~220
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|------|------| | Push-Ups | 10 | 4 | | Tricep Dips (on a chair) | 12 | 4 | | Plank Shoulder Taps | 15 | 3 | | Inchworms | 10 | 3 | | Superman Raises | 15 | 3 |

6. HIIT for Beginners

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

| Exercise | Reps | Sets | |---------------------|------|------| | Bodyweight Squats | 10 | 2 | | Knee Push-Ups | 8 | 2 | | Step-Ups (on a chair)| 10 | 2 | | Plank (on knees) | 20s | 2 | | Jumping Jacks | 30s | 2 |

7. Fat-Burning Frenzy

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

| Exercise | Reps | Sets | |---------------------|------|------| | Burpees | 12 | 4 | | Jump Squats | 15 | 4 | | Push-Ups | 15 | 4 | | Plank Jacks | 20 | 4 | | Skaters | 15 | 4 |

8. Flexibility Focus

Duration: 15 minutes
Difficulty Level: All levels
Calories Burned: ~80
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Dynamic Stretching | 5 mins | 1 | | Downward Dog | 30s | 2 | | Cobra Stretch | 30s | 2 | | Seated Forward Bend | 30s | 2 | | Child's Pose | 30s | 2 |

9. Endurance Challenge

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

| Exercise | Reps | Sets | |---------------------|------|------| | Jump Rope (in place)| 1 min | 3 | | High Knees | 30s | 3 | | Butt Kickers | 30s | 3 | | Lateral Shuffles | 30s | 3 | | Plank Hold | 30s | 3 |

10. The Ultimate HIIT Circuit

Duration: 40 minutes
Difficulty Level: Advanced
Calories Burned: ~400
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|------|------| | Burpees | 15 | 4 | | Jumping Lunges | 12 | 4 | | Tuck Jumps | 10 | 4 | | Push-Ups | 12 | 4 | | Plank to Push-Up | 10 | 4 |

These bodyweight HIIT workouts can easily be performed at home, making them ideal for busy professionals or anyone looking to stay fit without the hassle of a gym.

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