Best Bodyweight HIIT Workout Plans for Effective Home Training

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workouts in a short amount of time. Bodyweight HIIT workouts, in particular, are perfect for home training, as they require no equipment and can be tailored to any fitness level. Here are the Best Bodyweight HIIT Workout Plans you can try at home to boost your fitness journey.

1. The Classic HIIT Routine

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

| Exercise | Duration | Reps | Sets | |------------------|----------|-------|------| | Jumping Jacks | 30 secs | - | 3 | | Push-Ups | 30 secs | - | 3 | | Bodyweight Squats| 30 secs | - | 3 | | Mountain Climbers| 30 secs | - | 3 | | Rest | 30 secs | - | 3 |

2. Tabata Training

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

| Exercise | Duration | Reps | Sets | |------------------|----------|-------|------| | Burpees | 20 secs | - | 8 | | Rest | 10 secs | - | 8 | | High Knees | 20 secs | - | 8 | | Rest | 10 secs | - | 8 |

3. Plyometric Power

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Jump Squats | 30 secs | - | 4 | | Plyo Push-Ups | 30 secs | - | 4 | | Lateral Bounds | 30 secs | - | 4 | | Tuck Jumps | 30 secs | - | 4 | | Rest | 30 secs | - | 4 |

4. Full-Body Blast

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Plank Jacks | 30 secs | - | 3 | | Skaters | 30 secs | - | 3 | | Push-Up to Side Plank | 30 secs | - | 3 | | Reverse Lunges | 30 secs | - | 3 | | Rest | 30 secs | - | 3 |

5. Core Crusher

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Reps | Sets | |----------------------|----------|-------|------| | Bicycle Crunches | 30 secs | - | 3 | | Plank | 30 secs | - | 3 | | Russian Twists | 30 secs | - | 3 | | Leg Raises | 30 secs | - | 3 | | Rest | 30 secs | - | 3 |

6. Cardio Kick

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | High Knee Runs | 30 secs | - | 4 | | Kickboxing Punches | 30 secs | - | 4 | | Squat Kicks | 30 secs | - | 4 | | Jumping Lunges | 30 secs | - | 4 | | Rest | 30 secs | - | 4 |

7. 7-Minute Workout

Duration: 7 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Jumping Jacks | 30 secs | - | 1 | | Wall Sit | 30 secs | - | 1 | | Push-Ups | 30 secs | - | 1 | | Abdominal Crunches | 30 secs | - | 1 | | Step-Ups | 30 secs | - | 1 | | Squats | 30 secs | - | 1 | | Tricep Dips | 30 secs | - | 1 |

8. 30-Minute Circuit

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Burpees | 1 min | - | 3 | | Push-Ups | 1 min | - | 3 | | Jump Squats | 1 min | - | 3 | | Plank | 1 min | - | 3 | | Rest | 1 min | - | 3 |

9. HIIT for Busy Professionals

Duration: 15 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

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

10. Family Fun HIIT

Duration: 20 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration | Reps | Sets | |-----------------------|----------|-------|------| | Animal Walks | 30 secs | - | 3 | | Partner Squats | 30 secs | - | 3 | | Wheelbarrow Races | 30 secs | - | 3 | | Dance Break | 30 secs | - | 3 | | Rest | 30 secs | - | 3 |

Why Choose HipTrain?

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. This means no pre-recorded sessions; you get real-time feedback and motivation from the comfort of your home. Plus, HipTrain is HSA/FSA approved, making it easier for you to manage fitness expenses. With flexible scheduling, even busy professionals can find time to fit in their workouts.