Best Bodyweight HIIT Workout Plans for Home 2025

As we move into 2025, bodyweight HIIT (High-Intensity Interval Training) workouts continue to be one of the most effective and convenient ways to stay fit at home. These workouts require no equipment, making them perfect for busy professionals or anyone looking to maximize their fitness routine without a gym membership. Here are the best bodyweight HIIT workout plans you can try from the comfort of your home.

1. Full-Body Blast

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~300
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 reps | 3 | | Squat Jumps | 30 seconds | 3 | | Plank | 30 seconds | 3 | | Mountain Climbers | 30 seconds | 3 |

2. Core Crusher

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~200
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | High Knees | 30 seconds | 3 | | Bicycle Crunches | 15 reps | 3 | | Russian Twists | 15 reps/side | 3 | | Leg Raises | 12 reps | 3 | | Plank to Side Plank | 30 seconds | 3 |

3. Lower Body Focus

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Squats | 15 reps | 3 | | Lunges | 10 reps/leg | 3 | | Glute Bridges | 15 reps | 3 | | Side Lunges | 10 reps/side | 3 | | Calf Raises | 15 reps | 3 |

4. Cardio Kick

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~350
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Burpees | 10 reps | 4 | | Skaters | 30 seconds | 4 | | Tuck Jumps | 10 reps | 4 | | Plank Jacks | 30 seconds | 4 | | Star Jumps | 10 reps | 4 |

5. Upper Body Strength

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~220
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Push-Ups | 12 reps | 3 | | Tricep Dips (on chair) | 10 reps | 3 | | Inchworms | 30 seconds | 3 | | Plank Shoulder Taps | 30 seconds | 3 | | Superman | 15 reps | 3 |

6. HIIT for Beginners

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~150
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | March in Place | 30 seconds | 3 | | Wall Sit | 30 seconds | 3 | | Step-Ups (on stairs) | 10 reps/leg | 3 | | Standing Calf Raises | 15 reps | 3 | | Arm Circles | 30 seconds | 3 |

7. Tabata Training

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~300
Equipment Needed: None

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

8. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: ~200
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Freeze Dance | 3 minutes | 1 | | Animal Walks | 30 seconds | 3 | | Balloon Keep Up | 3 minutes | 1 | | Jumping Jacks | 30 seconds | 3 | | Family Relay Races | 5 minutes | 1 |

9. Speed and Agility

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Ladder Drills | 30 seconds | 3 | | Quick Feet | 30 seconds | 3 | | Side Shuffles | 30 seconds | 3 | | Box Jumps (on stable surface) | 10 reps | 3 |

10. Yoga-Inspired HIIT

Duration: 25 minutes
Difficulty Level: All Levels
Calories Burned: ~200
Equipment Needed: None

| Exercise | Duration/ Reps | Sets | |------------------------|----------------|------| | Sun Salutations | 5 rounds | 1 | | Warrior II | 30 seconds | 3 | | Chair Pose | 30 seconds | 3 | | Downward Dog to Plank | 30 seconds | 3 |

Why Choose HipTrain?

In 2025, maintaining a fitness routine at home has never been easier. With HipTrain, you can access live 1-on-1 video personal training sessions tailored to your specific goals. Our certified personal trainers provide affordable pricing, making it a great alternative to traditional gyms. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses, allowing you to invest in your health while saving money.

Updated January 2026 - These bodyweight HIIT workouts are designed to be flexible, engaging, and effective, ensuring you can achieve your fitness goals from home. Whether you’re a beginner or an advanced athlete, there’s a plan here for everyone!