Best Bodyweight HIIT Workout Plans for At-Home Fitness

As we move into 2025, finding effective ways to stay fit at home is more important than ever. Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution for those looking to get fit without needing any equipment. These workouts are not only efficient but also adaptable to various fitness levels. Below, we present the best bodyweight HIIT workout plans that you can incorporate into your home fitness routine.

1. The Classic HIIT Circuit

Workout Details:

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

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

2. Tabata Bodyweight Blitz

Workout Details:

• Duration: 16 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Burpees | 20 seconds | 8 | | High Knees | 20 seconds | 8 | | Mountain Climbers | 20 seconds | 8 | | Rest | 10 seconds | 8 |

3. Core Crusher HIIT

Workout Details:

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Bicycle Crunches | 30 seconds | 3 | | Plank Jacks | 30 seconds | 3 | | Russian Twists | 30 seconds | 3 | | Flutter Kicks | 30 seconds | 3 | | Rest | 30 seconds | 3 |

4. Full Body Burnout

Workout Details:

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Jump Squats | 30 seconds | 4 | | Push-Up to T-Plank | 30 seconds | 4 | | Skaters | 30 seconds | 4 | | Lateral Lunges | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Express HIIT Workout

Workout Details:

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Jumping Jacks | 30 seconds | 2 | | Bodyweight Squats | 30 seconds | 2 | | Push-Ups | 30 seconds | 2 | | Rest | 30 seconds | 2 |

6. Plyometric Power HIIT

Workout Details:

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

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Box Jumps | 30 seconds | 3 | | Plyo Push-Ups | 30 seconds | 3 | | Burpees | 30 seconds | 3 | | Rest | 30 seconds | 3 |

7. Family Fun HIIT

Workout Details:

• Duration: 20 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------------|------| | Animal Walks | 30 seconds | 3 | | Partner Relay Races | 30 seconds | 3 | | Family Plank Challenge | 30 seconds | 3 | | Rest | 30 seconds | 3 |

8. Quick Cardio HIIT

Workout Details:

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|----------------|------| | High Knees | 30 seconds | 2 | | Butt Kickers | 30 seconds | 2 | | Side Shuffles | 30 seconds | 2 | | Rest | 30 seconds | 2 |

Conclusion

In 2025, these bodyweight HIIT workout plans are a fantastic way to stay fit from the comfort of your home. They require no equipment, making them accessible for everyone. For personalized guidance and to ensure you get the most out of your workouts, consider HipTrain. With live 1-on-1 personal training sessions, affordable pricing, and certified trainers, you can achieve your fitness goals effectively. Plus, our services are HSA/FSA approved for eligible expenses, adding even more value to your health investment.