Best Bodyweight HIIT Workout Plans for Home Fitness 2025

As we step into 2025, bodyweight HIIT (High-Intensity Interval Training) continues to dominate the home fitness scene. With its efficient use of time and minimal equipment requirements, it's perfect for busy professionals looking to stay fit. Here, we present the best bodyweight HIIT workout plans that you can do at home, updated January 2026.

1. The 20-Minute Full-Body Burn

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |---------------------|------|--------------------|-----------------| | Jump Squats | 3 | 30 | 15 | | Push-Ups | 3 | 30 | 15 | | Burpees | 3 | 30 | 15 | | Mountain Climbers | 3 | 30 | 15 | | Plank Jacks | 3 | 30 | 15 |

2. Core Crusher HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |---------------------|------|--------------------|-----------------| | High Knees | 3 | 30 | 15 | | Russian Twists | 3 | 30 | 15 | | Bicycle Crunches | 3 | 30 | 15 | | Side Plank (each side)| 3 | 30 | 15 | | Flutter Kicks | 3 | 30 | 15 |

3. Strength & Agility Circuit

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-350

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Jump Lunges | 4 | 30 | 20 | | Plyometric Push-Ups | 4 | 30 | 20 | | Broad Jumps | 4 | 30 | 20 | | Skaters | 4 | 30 | 20 | | Tuck Jumps | 4 | 30 | 20 |

4. Cardio Blast HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Burpees | 3 | 30 | 15 | | Jumping Jacks | 3 | 30 | 15 | | Shadow Boxing | 3 | 30 | 15 | | High Knees | 3 | 30 | 15 | | Fast Feet | 3 | 30 | 15 |

5. Lower Body HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Squat Jumps | 4 | 30 | 20 | | Glute Bridges | 4 | 30 | 20 | | Side Lunges | 4 | 30 | 20 | | Calf Raises | 4 | 30 | 20 | | Wall Sit | 4 | 30 | 20 |

6. Upper Body Burnout

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 250-300

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Diamond Push-Ups | 3 | 30 | 15 | | Decline Push-Ups | 3 | 30 | 15 | | Tricep Dips (using a chair)| 3 | 30 | 15 | | Plank Shoulder Taps | 3 | 30 | 15 | | Superman | 3 | 30 | 15 |

7. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Bodyweight Squats | 3 | 20 | 10 | | Incline Push-Ups | 3 | 20 | 10 | | Standing Leg Lifts | 3 | 20 | 10 | | Arm Circles | 3 | 20 | 10 | | Seated Leg Raises | 3 | 20 | 10 |

8. Family Fun HIIT

Equipment Needed: None
Difficulty Level: Family-Friendly
Calories Burned: Approximately 200-250

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Freeze Dance | 3 | 30 | 15 | | Animal Walks | 3 | 30 | 15 | | Balloon Pop (squat down to pop) | 3 | 30 | 15 | | Partner High-Five Sprints | 3 | 30 | 15 | | Relay Races | 3 | 30 | 15 |

9. 30-Minute HIIT Challenge

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 400-500

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Jumping Jacks | 4 | 30 | 15 | | Push-Ups | 4 | 30 | 15 | | Squats | 4 | 30 | 15 | | Plank | 4 | 30 | 15 | | Burpees | 4 | 30 | 15 |

10. Recovery & Flexibility HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Sets | Duration (seconds) | Rest (seconds) | |------------------------|------|--------------------|-----------------| | Gentle Yoga Flow | 3 | 30 | 15 | | Deep Breathing | 3 | 30 | 15 | | Stretching Routine | 3 | 30 | 15 | | Cool Down Walk | 3 | 30 | 15 | | Meditation | 3 | 30 | 15 |

Why Choose HipTrain?

For those looking to enhance their bodyweight HIIT workouts with personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA approval for eligible expenses, HipTrain is a top choice for achieving your fitness goals effectively.