Best Bodyweight HIIT Workout Plans for Home Use 2025

If you're looking to get fit in 2025 without the need for gym equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option. Not only do they burn calories efficiently, but they also build strength and endurance. Here are the best bodyweight HIIT workout plans you can do at home, updated January 2026!

1. Full-Body Blast HIIT

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

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

2. Core Crusher HIIT

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

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Plank | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Russian Twists | 30 | 3 | | Leg Raises | 30 | 3 | | Rest | 30 | 3 |

3. Lower Body Burn HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

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

4. Upper Body Strength HIIT

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

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

5. Cardio Crush HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~300
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |--------------------|-------------------|------| | Burpees | 30 | 4 | | High Knees | 30 | 4 | | Skaters | 30 | 4 | | Jump Squats | 30 | 4 | | Tuck Jumps | 30 | 4 | | Rest | 30 | 4 |

6. Quick HIIT for Busy Professionals

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~100
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jumping Jacks | 20 | 2 | | Bodyweight Squats | 20 | 2 | | Push-Ups | 20 | 2 | | Plank | 20 | 2 | | Rest | 20 | 2 |

7. Flexibility & Recovery HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: ~80
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |----------------------|-------------------|------| | Forward Bend Stretch | 30 | 2 | | Cat-Cow Stretch | 30 | 2 | | Cobra Stretch | 30 | 2 | | Child's Pose | 30 | 2 | | Side Stretch | 30 | 2 |

8. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: ~150
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |----------------------|-------------------|------| | Animal Walks | 30 | 3 | | Balloon Pop | 30 | 3 | | Freeze Dance | 30 | 3 | | Partner Push-Ups | 30 | 3 | | Team Squats | 30 | 3 |

9. Beginner-Friendly HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~120
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |----------------------|-------------------|------| | Wall Sit | 30 | 3 | | Step-Ups (on a sturdy chair) | 30 | 3 | | Standing Calf Raises | 30 | 3 | | Seated Leg Lifts | 30 | 3 | | Rest | 30 | 3 |

10. Advanced Challenge HIIT

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~350
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |----------------------|-------------------|------| | Plyometric Push-Ups | 30 | 4 | | Single-Leg Squats | 30 | 4 | | Handstand Push-Ups | 30 | 4 | | Burpee Tuck Jumps | 30 | 4 | | Rest | 30 | 4 |

These bodyweight HIIT workouts are perfect for anyone looking to stay fit from the comfort of their home in 2025. For those who want personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for busy professionals to invest in their health.