Best Bodyweight HIIT Workout Plans for At-Home Training

If you're looking to elevate your fitness routine without the need for expensive gym memberships or equipment, bodyweight HIIT (High-Intensity Interval Training) is an excellent choice. These workouts are designed to be efficient, effective, and easy to perform in the comfort of your home. Here’s a list of the best bodyweight HIIT workout plans that you can start today, updated for December 2025.

1. The 15-Minute Full-Body Blast

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | Plank | 30 seconds | 3 | | High Knees | 30 | 3 |

2. Core Crusher HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |---------------------|------|------| | Mountain Climbers | 30 | 4 | | Bicycle Crunches | 20 | 4 | | Plank Jacks | 15 | 4 | | Russian Twists | 20 | 4 | | Flutter Kicks | 30 seconds | 4 |

3. Lower Body Burn

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Jump Squats | 15 | 4 | | Lunges (alternating) | 20 | 4 | | Glute Bridges | 15 | 4 | | Wall Sit | 30 seconds | 4 | | Calf Raises | 20 | 4 |

4. Upper Body HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |-----------------------|------|------| | Push-Ups | 15 | 4 | | Tricep Dips (on a chair) | 15 | 4 | | Plank Shoulder Taps | 20 | 4 | | Inchworms | 10 | 4 | | Superman Exercise | 15 | 4 |

5. HIIT Cardio Challenge

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 30 seconds | 5 | | Skaters | 30 seconds | 5 | | High Knees | 30 seconds | 5 | | Rest | 30 seconds | 5 | | Repeat Sequence | | 2 |

6. Tabata HIIT Routine

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Bodyweight Squats | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Push-Ups | 20 seconds | 8 | | Rest | 10 seconds | 8 |

7. Family Fun HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | |-----------------------|------|------| | Animal Walks | 10 | 4 | | Partner Squats | 15 | 4 | | Balloon Pop (jump) | 10 | 4 | | Freeze Dance (30 seconds) | 4 | 4 |

8. Quick 10-Minute Express HIIT

• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | |-----------------------|------|------| | Jumping Jacks | 20 | 2 | | Push-Ups | 10 | 2 | | Bodyweight Squats | 15 | 2 | | Plank | 20 seconds | 2 |

9. Weekend Warrior HIIT

• Duration: 40 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 1 minute | 4 | | Plank Jacks | 1 minute | 4 | | Tuck Jumps | 1 minute | 4 | | Rest | 1 minute | 4 |

10. Yoga-Inspired HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sun Salutations | 1 minute | 4 | | Warrior II Pose | 30 seconds | 4 | | Chair Pose | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Why Choose HipTrain?

For those seeking personalized guidance, HipTrain offers live 1-on-1 video personal training that is both affordable and flexible. With certified trainers ready to help you achieve your fitness goals, you can enjoy the benefits of HIIT workouts tailored to your needs. Plus, HipTrain sessions are HSA/FSA approved, making them a smart financial choice for your health.