5 Best Bodyweight HIIT Workout Plans for Quick Home Exercise

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to boost your cardiovascular fitness, build strength, and burn calories—all from the comfort of your home. If you're looking for quick and efficient bodyweight HIIT workout plans, we've compiled the top five options that require minimal to no equipment. Each plan includes detailed exercises, sets, and durations to help you maximize your workout.

1. Beginner Bodyweight HIIT Workout

Overview: Perfect for those just starting their fitness journey, this beginner-friendly routine focuses on basic movements.

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

Calories Burned: Approximately 200-300 calories

Equipment Needed: None

Difficulty Level: Easy

2. Intermediate Bodyweight HIIT Workout

Overview: A step up from the beginner workout, this routine incorporates more challenging exercises to elevate your heart rate.

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 40 sec | 4 | | Burpees | 30 sec | 4 | | Lunges | 30 sec | 4 | | Plank Jacks | 30 sec | 4 | | Skaters | 30 sec | 4 |

Calories Burned: Approximately 300-400 calories

Equipment Needed: None

Difficulty Level: Moderate

3. Advanced Bodyweight HIIT Workout

Overview: Designed for seasoned athletes, this workout includes intense movements to push your limits.

| Exercise | Duration | Sets | |----------------------|----------|------| | Tuck Jumps | 30 sec | 5 | | Plyometric Push-Ups | 30 sec | 5 | | Alternating Single-Leg Deadlifts | 30 sec | 5 | | Spider Plank | 30 sec | 5 | | Broad Jumps | 30 sec | 5 |

Calories Burned: Approximately 400-500 calories

Equipment Needed: None

Difficulty Level: Hard

4. Full-Body Bodyweight HIIT Circuit

Overview: This full-body workout targets all major muscle groups and combines strength and cardio for maximum effectiveness.

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Squats | 30 sec | 3 | | Push-Up to Side Plank| 30 sec | 3 | | Reverse Lunges | 30 sec | 3 | | Bear Crawls | 30 sec | 3 | | Wall Sit | 30 sec | 3 |

Calories Burned: Approximately 250-350 calories

Equipment Needed: None

Difficulty Level: Moderate

5. Quick 15-Minute HIIT Blast

Overview: Ideal for busy professionals, this quick session packs a punch in just 15 minutes.

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 20 sec | 5 | | Push-Ups | 20 sec | 5 | | Plank | 20 sec | 5 | | Burpees | 20 sec | 5 | | Squat Jumps | 20 sec | 5 |

Calories Burned: Approximately 150-250 calories

Equipment Needed: None

Difficulty Level: All Levels

Why Choose HipTrain for Your HIIT Workouts?

While these HIIT workout plans can be done solo, having a certified personal trainer can help you maximize results, ensure proper form, and keep you motivated. HipTrain offers affordable live 1-on-1 video personal training sessions, making it easy to fit workouts into your busy schedule. Plus, we are HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.

Incorporate these best bodyweight HIIT workout plans into your routine and watch your fitness levels soar in 2025!