Best Bodyweight HIIT Workout Plans for Home

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to boost your fitness without the need for extensive equipment. Bodyweight HIIT workouts can be done anywhere, making them perfect for home workouts. Below, we’ve compiled a list of the best bodyweight HIIT workout plans for home, designed to fit various fitness levels and schedules.

1. Beginner Bodyweight HIIT Workout

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 150

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-ups | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Intermediate Bodyweight HIIT Workout

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 200

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Lunges | 30 sec | 3 | | Plank to Push-Up | 30 sec | 3 | | Rest | 30 sec | 3 |

3. Advanced Bodyweight HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Hard
• Calories Burned: Approximately 300

| Exercise | Duration | Sets | |----------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Spider Plank | 30 sec | 4 | | Single-Leg Squats | 30 sec | 4 | | Handstand Push-Ups | 30 sec | 4 | | Rest | 30 sec | 4 |

4. Core-Focused HIIT Workout

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 180

| Exercise | Duration | Sets | |----------------------|----------|------| | Russian Twists | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Side Plank (each side)| 30 sec | 3 | | Rest | 30 sec | 3 |

5. Total Body Burn HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Hard
• Calories Burned: Approximately 350

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Squats | 30 sec | 4 | | Push-Up to T-Row | 30 sec | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Rest | 30 sec | 4 |

6. Cardio & Strength HIIT Workout

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 220

| Exercise | Duration | Sets | |----------------------|----------|------| | Burpee Broad Jumps | 30 sec | 3 | | Plank Shoulder Taps | 30 sec | 3 | | Squat Thrusts | 30 sec | 3 | | Lateral Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

7. HIIT for Busy Professionals

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 120

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 20 sec | 3 | | Bodyweight Squats | 20 sec | 3 | | Push-ups | 20 sec | 3 | | Rest | 20 sec | 3 |

8. Family-Friendly HIIT Workout

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 200

| Exercise | Duration | Sets | |----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Wheelbarrow Races | 30 sec | 3 | | Freeze Dance (stop & go)| 30 sec| 3 | | Family Plank Challenge| 30 sec | 3 | | Rest | 30 sec | 3 |

9. Recovery HIIT Workout

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 150

| Exercise | Duration | Sets | |----------------------|----------|------| | Gentle Jumping Jacks | 30 sec | 3 | | Slow Bodyweight Squats| 30 sec | 3 | | Deep Breathing Plank | 30 sec | 3 | | Child's Pose | 30 sec | 3 | | Rest | 30 sec | 3 |

10. Challenge Yourself HIIT Workout

• Duration: 40 minutes
• Equipment Needed: None
• Difficulty Level: Hard
• Calories Burned: Approximately 400

| Exercise | Duration | Sets | |----------------------|----------|------| | Plyometric Push-ups | 30 sec | 4 | | Single-Leg Burpees | 30 sec | 4 | | Wall Sits | 30 sec | 4 | | Broad Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

These bodyweight HIIT workouts can easily fit into your busy schedule, allowing you to stay active from the comfort of your home. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, workouts are HSA/FSA approved for eligible expenses, making it a great option for health-conscious individuals.