Best Bodyweight HIIT Workout Plans for Home Sessions 2025

Are you ready to elevate your fitness game right from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to burn calories, build strength, and improve your cardiovascular fitness without the need for expensive gym memberships or equipment. In this list, we'll explore the best bodyweight HIIT workout plans for home sessions in 2025.

Updated January 2026

1. Full-Body Blast HIIT

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

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

2. Core Crusher HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 250

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Plank | 3 | 30 | | Russian Twists | 3 | 30 | | Bicycle Crunches | 3 | 30 | | Leg Raises | 3 | 30 | | Side Plank (each side)| 3 | 30 | | Rest | - | 30 |

3. Lower Body Burn HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 350

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Squat Jumps | 3 | 30 | | Lunges | 3 | 30 | | Glute Bridges | 3 | 30 | | Calf Raises | 3 | 30 | | Skater Jumps | 3 | 30 | | Rest | - | 30 |

4. Upper Body Strength HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 300

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Push-Ups | 3 | 30 | | Pike Push-Ups | 3 | 30 | | Tricep Dips | 3 | 30 | | Plank Shoulder Taps | 3 | 30 | | Inchworms | 3 | 30 | | Rest | - | 30 |

5. Cardio HIIT Fusion

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

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | High Knees | 3 | 30 | | Butt Kickers | 3 | 30 | | Side Shuffles | 3 | 30 | | Jumping Jacks | 3 | 30 | | Rest | - | 30 |

6. Tabata HIIT Challenge

Duration: 28 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 300

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Burpees | 4 | 20 | | Rest | - | 10 | | Squat Jumps | 4 | 20 | | Rest | - | 10 | | Push-Ups | 4 | 20 | | Rest | - | 10 | | Mountain Climbers | 4 | 20 | | Rest | - | 10 |

7. 15-Minute Express HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 200

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Burpees | 3 | 20 | | High Knees | 3 | 20 | | Plank Jacks | 3 | 20 | | Jump Squats | 3 | 20 | | Rest | - | 30 |

8. Family Fun HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approx. 250

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Animal Walks | 3 | 30 | | Balloon Pop (kids jump and pop balloons) | 3 | 30 | | Wheelbarrow Races | 3 | 30 | | Relay Races | 3 | 30 | | Rest | - | 30 |

9. HIIT for Busy Professionals

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

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Jumping Jacks | 2 | 30 | | Push-Ups | 2 | 30 | | Bodyweight Squats | 2 | 30 | | Plank | 2 | 30 | | Rest | - | 30 |

10. Flexibility & Recovery HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 150

| Exercise | Sets | Duration (seconds) | |----------------------|------|---------------------| | Dynamic Stretches | 3 | 30 | | Yoga Flow | 3 | 30 | | Cool Down Stretches | 3 | 30 | | Breathing Exercises | 3 | 30 | | Rest | - | 30 |

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These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home, regardless of fitness level. They require minimal equipment and can be adjusted to suit your personal needs. Plus, with HipTrain, you can receive personalized 1-on-1 live training sessions to further enhance your workouts. Our certified trainers will work with you to create a tailored program that fits your lifestyle, all at an affordable price. Don't forget, our services are HSA/FSA approved for eligible expenses!