Best Bodyweight HIIT Workout Plans for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an efficient and effective way to get fit from the comfort of your home. Bodyweight HIIT workouts require minimal to no equipment, making them accessible for everyone. Here are the best bodyweight HIIT workout plans for 2025 that can help you achieve your fitness goals.

1. Full-Body Burnout

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

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jump Squats | 15 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec |

2. Lower Body Sculpt

• Duration: 25 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 250
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------|------|------|----------| | Bodyweight Squats | 20 | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Lunges | 10 per leg | 4 | 30 sec | | Calf Raises | 20 | 4 | 30 sec | | Side Lunges | 10 per side | 4 | 30 sec |

3. Core Crusher

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Plank | 30 sec | 3 | 30 sec | | Russian Twists | 15 per side | 3 | 30 sec | | Leg Raises | 15 | 3 | 30 sec | | Bicycle Crunches | 20 | 3 | 30 sec | | Side Plank | 20 sec per side | 3 | 30 sec |

4. Upper Body Power

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 250
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Diamond Push-Ups | 10 | 4 | 30 sec | | Tricep Dips (on a chair) | 15 | 4 | 30 sec | | Pike Push-Ups | 10 | 4 | 30 sec | | Plank to Push-Up | 10 | 4 | 30 sec | | Shoulder Taps | 20 | 4 | 30 sec |

5. Cardio Blast

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

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | High Knees | 30 sec | 4 | 30 sec | | Jumping Jacks | 30 sec | 4 | 30 sec | | Skaters | 15 per side | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec | | Shadow Boxing | 1 min | 4 | 30 sec |

6. Fat Blaster

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 400
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Burpees | 15 | 3 | 30 sec | | Tuck Jumps | 12 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Alternating Lunges| 10 per side | 3 | 30 sec | | Shadow Boxing | 1 min | 3 | 30 sec |

7. HIIT Pyramid

• Duration: 40 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 450
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Squats | 10 | 5 | 30 sec | | Push-Ups | 10 | 4 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Mountain Climbers | 15 | 5 | 30 sec |

8. Quick HIIT Circuit

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

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 sec | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | High Knees | 30 sec | 3 | 30 sec |

9. Express HIIT

• Duration: 10 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 100
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Burpees | 5 | 2 | 30 sec | | Squats | 10 | 2 | 30 sec | | Plank | 20 sec | 2 | 30 sec | | Jumping Jacks | 30 sec | 2 | 30 sec |

10. Flexibility and Cool Down

• Duration: 10 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 50
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Forward Bend | 1 | 1 | 1 min | | Cat-Cow Stretch | 10 | 1 | 1 min | | Child’s Pose | 1 | 1 | 1 min | | Seated Hamstring Stretch | 1 per leg | 1 | 1 min | | Cobra Stretch | 1 | 1 | 1 min |

These bodyweight HIIT workouts are not only effective but also flexible enough to fit into any busy schedule. If you’re looking for personalized coaching to guide you through these routines, HipTrain offers affordable live 1-on-1 video personal training sessions. Our certified trainers can help you maximize your workout results while being HSA/FSA approved for eligible expenses.