Best Bodyweight HIIT Workout Plans for Home 2025

Updated December 2025

Are you looking to break a sweat without the hassle of gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit at home, requiring no equipment while delivering maximum results. Here are the best bodyweight HIIT workout plans for 2025 that you can try right in your living room!

1. Total Body Blast

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

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | High Knees | 30 seconds | 3 | | Squat Jumps | 15 | 3 | | Plank | 30 seconds | 3 |

2. Core Crusher

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

| Exercise | Reps | Sets | |--------------------|------|------| | Bicycle Crunches | 20 | 3 | | Mountain Climbers | 30 seconds | 3 | | Plank Shoulder Taps| 15 (each side) | 3 | | Leg Raises | 15 | 3 | | Russian Twists | 20 | 3 |

3. Cardio Kickstart

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Reps | Sets | |--------------------|------|------| | Burpees | 10 | 4 | | Tuck Jumps | 12 | 4 | | Skaters | 20 | 4 | | Side Lunges | 15 (each side) | 4 | | Plank Jacks | 15 | 4 |

4. Lower Body Burn

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Reps | Sets | |--------------------|------|------| | Bodyweight Squats | 20 | 3 | | Glute Bridges | 15 | 3 | | Lateral Lunges | 12 (each side) | 3 | | Calf Raises | 15 | 3 | | Wall Sit | 30 seconds | 3 |

5. Upper Body Strength

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | |--------------------|------|------| | Diamond Push-Ups | 10 | 3 | | Tricep Dips (using a chair) | 15 | 3 | | Plank Up-Downs | 10 | 3 | | Inchworms | 10 | 3 | | Side Plank (each side) | 30 seconds | 3 |

6. HIIT Pyramid

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

Start with 1 rep of each exercise, then increase to 2, and so on up to 5 reps before descending back down.

| Exercise | Reps | Sets | |--------------------|------|------| | Burpees | 1-5 | 1 | | Push-Ups | 1-5 | 1 | | Squat Jumps | 1-5 | 1 | | High Knees | 1-5 (30 seconds) | 1 | | Plank | 1-5 (30 seconds) | 1 |

7. Tabata Training

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

Perform each exercise for 20 seconds, followed by 10 seconds of rest. Repeat each exercise for 4 rounds.

| Exercise | Sets | |--------------------|------| | Jump Squats | 4 | | Push-Ups | 4 | | Mountain Climbers | 4 | | Plank | 4 |

8. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: Approximately 200-300

Involve the whole family in this playful workout!

| Exercise | Reps | Sets | |--------------------|------|------| | Dance Break | 1 song | 1 | | Animal Walks (Bear, Crab) | 30 seconds | 3 | | Balloon Pop (squat and pop!) | 10 | 3 | | Freeze Dance | 1 song | 1 | | Tag (run around) | 5 minutes | 1 |

9. AMRAP (As Many Rounds As Possible)

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

Complete as many rounds as possible in 20 minutes.

| Exercise | Reps | |--------------------|------| | Push-Ups | 10 | | Jumping Jacks | 20 | | Squats | 15 | | Plank (hold) | 30 seconds |

10. Flexibility and Cool Down

Duration: 15 minutes
Difficulty Level: All levels
Calories Burned: Approximately 50-100

Finish with stretches to improve flexibility and recovery.

| Stretch | Duration | |--------------------|----------| | Forward Fold | 1 minute | | Quadriceps Stretch | 30 seconds each side | | Shoulder Stretch | 30 seconds each side | | Cat-Cow Stretch | 1 minute | | Child’s Pose | 1 minute |

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These bodyweight HIIT workouts are perfect for home training in 2025. They cater to various fitness levels and can be done without any special equipment, making them accessible to everyone.

For those looking for a more personalized approach to fitness, consider HipTrain. With live 1-on-1 video personal training sessions from certified trainers, you can receive tailored workout plans that fit your lifestyle. Plus, HipTrain is affordable compared to traditional gyms, and eligible expenses can be paid with HSA/FSA funds.