10 Best Bodyweight HIIT Workout Plans for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workouts in minimal time. These bodyweight HIIT workout plans are perfect for home workouts, requiring no equipment and suitable for all fitness levels. Here are the 10 best bodyweight HIIT workout plans for 2025 that will keep you fit, energized, and motivated!

1. Full Body Burnout

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Burpees | 10 | 3 | | Plank (hold) | 30s | 3 |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Mountain Climbers | 30 | 3 | | Russian Twists | 15 | 3 | | Bicycle Crunches | 20 | 3 | | Leg Raises | 15 | 3 | | Plank (hold) | 30s | 3 |

3. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Squat Jumps | 15 | 4 | | Lunges (alternating) | 20 | 4 | | Glute Bridges | 15 | 4 | | Calf Raises | 20 | 4 | | Wall Sit (hold) | 30s | 4 |

4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~220
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Push-Ups | 20 | 4 | | Tricep Dips | 15 | 4 | | Plank Up-Downs | 10 | 4 | | Side Plank (hold) | 30s | 4 | | Superman | 15 | 4 |

5. Cardio Kick

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~300
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | High Knees | 30 | 4 | | Skaters | 20 | 4 | | Burpees | 15 | 4 | | Jump Squats | 15 | 4 | | Shadow Boxing | 1 min| 4 |

6. Quick 10-Minute HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~100
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Jumping Jacks | 30s | 1 | | Push-Ups | 10 | 1 | | Bodyweight Squats | 15 | 1 | | Plank (hold) | 30s | 1 | | Rest | 30s | 1 |

7. Tabata Training

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~250
Workout Plan:

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Squats | 20s | 8 | | Rest | 10s | 8 | | Push-Ups | 20s | 8 | | Rest | 10s | 8 | | Burpees | 20s | 8 | | Rest | 10s | 8 |

8. Strength & Mobility

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~200
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Bodyweight Squats | 15 | 4 | | Push-Ups | 10 | 4 | | Lunges (alternating) | 20 | 4 | | Hip Openers | 10 | 4 | | Cobra Stretch | 30s | 4 |

9. Family Fun HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: ~150
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Animal Walks | 10 | 3 | | Partner Squats | 15 | 3 | | Balloon Toss (squat)| 10 | 3 | | Freeze Dance | 1 min| 3 | | Stretch Together | 5 min| 1 |

10. Evening Wind Down HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~100
Workout Plan:

| Exercise | Reps | Sets | |----------------------|------|------| | Gentle Jumping Jacks | 15 | 2 | | Slow Push-Ups | 10 | 2 | | Bodyweight Squats | 15 | 2 | | Child's Pose (hold) | 30s | 2 | | Deep Breathing | 1 min| 2 |

Why Choose HipTrain?

These bodyweight HIIT workouts can be even more effective with personalized guidance. At HipTrain, we offer affordable 1-on-1 live video personal training, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, providing you with even more value.

Incorporate these workout plans into your routine and experience the benefits of HIIT training from the comfort of your home!