Best Bodyweight HIIT Workout Plans for Home Training 2025

In 2025, bodyweight HIIT (High-Intensity Interval Training) continues to dominate the fitness scene, especially for those training at home. These workouts are perfect for busy professionals looking to maximize their fitness in a short amount of time without the need for expensive gym memberships or equipment. Here are the best bodyweight HIIT workout plans you can do at home, updated January 2026.

1. Full-Body Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Bodyweight Squats | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Plank | 30 seconds| 3 |

2. Core Crusher HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |--------------------|-----------|------| | Mountain Climbers | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Plank Jacks | 30 seconds| 3 | | Side Plank (each side)| 30 seconds| 3 |

3. Lower Body HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jump Squats | 30 seconds| 4 | | Lunges | 30 seconds| 4 | | Glute Bridges | 30 seconds| 4 | | High Knees | 30 seconds| 4 | | Wall Sit | 30 seconds| 4 |

4. Upper Body HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |--------------------|-----------|------| | Push-Ups | 30 seconds| 4 | | Tricep Dips (using a chair)| 30 seconds| 4| | Plank Shoulder Taps| 30 seconds| 4 | | Inchworms | 30 seconds| 4 | | Superman | 30 seconds| 4 |

5. Cardio HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 30 seconds| 3 | | High Knees | 30 seconds| 3 | | Skaters | 30 seconds| 3 | | Jumping Jacks | 30 seconds| 3 | | Quick Feet | 30 seconds| 3 |

6. Plyometric HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 350-400

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jump Squats | 30 seconds| 4 | | Plyo Push-Ups | 30 seconds| 4 | | Box Jumps (or step-ups)| 30 seconds| 4 | | Tuck Jumps | 30 seconds| 4 | | Lateral Jumps | 30 seconds| 4 |

7. Tabata HIIT

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |--------------------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 | | Mountain Climbers | 20 seconds| 8 | | Rest | 10 seconds| 8 |

8. Family HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |--------------------|-----------|------| | Family Tag (run) | 1 minute | 4 | | Freeze Dance (stop when music stops)| 1 minute| 4| | Animal Walks (bear crawl, crab walk)| 1 minute| 4| | Family Plank | 30 seconds| 4 |

9. Dynamic Flexibility HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: All levels
• Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |--------------------|-----------|------| | Arm Circles | 30 seconds| 3 | | Leg Swings | 30 seconds| 3 | | Torso Twists | 30 seconds| 3 | | Side Lunges | 30 seconds| 3 | | Dynamic Hamstring Stretch| 30 seconds| 3|

10. Endurance HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jumping Jacks | 1 minute | 3 | | Push-Ups | 1 minute | 3 | | Burpees | 1 minute | 3 | | High Knees | 1 minute | 3 | | Plank | 1 minute | 3 |

Conclusion

These bodyweight HIIT workouts are designed to fit into your busy schedule while providing maximum results. They require no equipment and can be done in the comfort of your home. For personalized guidance, consider trying HipTrain, where you can access live 1-on-1 video personal training with certified trainers at an affordable price. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your fitness.