Best Bodyweight HIIT Workout Plans for Home in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to burn calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. Whether you're a beginner or an experienced athlete, these bodyweight HIIT workout plans are perfect for busy schedules in 2025. Here are the best bodyweight HIIT workout plans you can incorporate into your routine.

1. Full-Body Blast

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

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jump Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec |

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 150-200

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | High Knees | 30 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Plank | 30 | 3 | 30 sec | | Side Plank (each side) | 15 | 3 | 30 sec |

3. Lower Body Burn

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Squat Jumps | 15 | 4 | 30 sec | | Lunges | 12 | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Calf Raises | 20 | 4 | 30 sec | | Wall Sit | 30 | 4 | 30 sec |

4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-250

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Close-Grip Push-Ups| 10 | 3 | 30 sec | | Tricep Dips (on chair) | 10 | 3 | 30 sec | | Plank to Push-Up | 8 | 3 | 30 sec | | Superman | 15 | 3 | 30 sec | | T-Push-Up | 8 | 3 | 30 sec |

5. Cardio Kick

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 300-350

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Kickboxing Punches | 20 | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Burpee Tuck Jumps | 10 | 3 | 30 sec | | Shadow Boxing | 2 min| 3 | 2 min |

6. Tabata Toning

Duration: 16 minutes
Difficulty Level: All Levels
Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Squats | 20 | 8 | 20 sec | | Push-Ups | 10 | 8 | 20 sec | | Jump Lunges | 15 | 8 | 20 sec | | Plank | 30 | 8 | 20 sec |

7. Plyometric Power

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Box Jumps (use sturdy chair) | 10 | 4 | 30 sec | | Plyo Push-Ups | 8 | 4 | 30 sec | | Tuck Jumps | 10 | 4 | 30 sec | | Lateral Bounds | 15 | 4 | 30 sec | | Broad Jumps | 10 | 4 | 30 sec |

8. Flexibility and Recovery HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: 100-150

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Dynamic Stretching | 5 | 2 | 30 sec | | Yoga Flow | 5 | 2 | 30 sec | | Deep Breathing | 5 | 2 | 30 sec | | Child's Pose | 5 | 2 | 30 sec | | Forward Fold | 5 | 2 | 30 sec |

9. Family Fun HIIT

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

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Animal Walks | 10 | 3 | 30 sec | | Freeze Dance | 5 min| 1 | 5 min | | Balloon Keep-Up | 10 | 3 | 30 sec | | Partner Push-Ups | 10 | 3 | 30 sec | | Relay Races | 5 min| 1 | 5 min |

10. Quick HIIT for Busy Schedules

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 100-150

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Jumping Jacks | 30 | 2 | 30 sec | | Bodyweight Squats | 15 | 2 | 30 sec | | Push-Ups | 10 | 2 | 30 sec | | High Knees | 30 | 2 | 30 sec | | Plank | 30 | 2 | 30 sec |

No matter which workout plan you choose, remember that consistency is key to achieving your fitness goals. For personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers will help you stay motivated and on track, all while accommodating your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.