Best Bodyweight HIIT Workout Plans for Strength and Endurance

If you're looking to elevate your fitness game from the comfort of your home, bodyweight HIIT (High-Intensity Interval Training) is an excellent choice. It combines strength training and endurance training in a quick and efficient workout. Updated January 2026, we’ve compiled a list of the best bodyweight HIIT workout plans that will help you build strength and enhance endurance without any equipment.

Here are the top 10 bodyweight HIIT workout plans you can try today:

1. The Full-Body Blast

• Duration: 30 minutes
• Difficulty: Intermediate
• Calories Burned: 300-400
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------------|----------|------| | Jump Squats | 15 | 3 | | Push-Ups | 12 | 3 | | Burpees | 10 | 3 | | Mountain Climbers | 20 | 3 | | Plank Jacks | 15 | 3 | | Rest | 30 sec | - |

2. Core Crusher

• Duration: 20 minutes
• Difficulty: Beginner
• Calories Burned: 200-300
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Plank | 30 sec | 3 | | Russian Twists | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Side Plank (each side) | 30 sec | 3 | | Leg Raises | 12 | 3 | | Rest | 30 sec | - |

3. Leg Day HIIT

• Duration: 25 minutes
• Difficulty: Intermediate
• Calories Burned: 250-350
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------------|----------|------| | Lunges | 12 | 3 | | Squat Jumps | 10 | 3 | | Calf Raises | 15 | 3 | | Side Lunges | 12 | 3 | | Wall Sit | 30 sec | 3 | | Rest | 30 sec | - |

4. Upper Body Strength

• Duration: 30 minutes
• Difficulty: Intermediate
• Calories Burned: 300-400
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------------|----------|------| | Push-Ups | 15 | 3 | | Tricep Dips | 12 | 3 | | Pike Push-Ups | 10 | 3 | | Inchworms | 10 | 3 | | Shoulder Taps | 15 | 3 | | Rest | 30 sec | - |

5. Cardio HIIT

• Duration: 20 minutes
• Difficulty: Beginner
• Calories Burned: 200-300
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | High Knees | 30 sec | 3 | | Skaters | 30 sec | 3 | | Burpees | 30 sec | 3 | | Jumping Jacks | 30 sec | 3 | | Rest | 30 sec | - |

6. Quick HIIT for Busy Professionals

• Duration: 15 minutes
• Difficulty: Beginner
• Calories Burned: 150-250
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jumping Jacks | 30 sec | 2 | | Bodyweight Squats | 30 sec | 2 | | Push-Ups | 30 sec | 2 | | Plank | 30 sec | 2 | | Rest | 30 sec | - |

7. Endurance Builder

• Duration: 35 minutes
• Difficulty: Advanced
• Calories Burned: 400-500
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Burpees | 1 min | 4 | | Jump Squats | 1 min | 4 | | Push-Ups | 1 min | 4 | | Mountain Climbers | 1 min | 4 | | Rest | 1 min | - |

8. Family Fun HIIT

• Duration: 30 minutes
• Difficulty: All Levels
• Calories Burned: 250-350
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------------|----------|------| | Dance Party | 2 min | 3 | | Animal Walks | 1 min | 3 | | Balloon Pop (squat) | 15 | 3 | | Freeze Dance | 2 min | 3 |

9. Mobility and Flexibility HIIT

• Duration: 20 minutes
• Difficulty: Beginner
• Calories Burned: 150-200
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Dynamic Stretching | 5 min | 1 | | Cat-Cow Stretch | 30 sec | 3 | | Hip Circles | 30 sec | 3 | | Forward Lunges | 30 sec | 3 | | Rest | 30 sec | - |

10. Challenge Yourself HIIT

• Duration: 40 minutes
• Difficulty: Advanced
• Calories Burned: 500+
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------------|----------|------| | Tabata (20 sec on, 10 sec off) | 4 min | 1 | | Burpees | 1 min | 4 | | Tuck Jumps | 1 min | 4 | | Plank Jacks | 1 min | 4 | | Rest | 1 min | - |

Why Choose HipTrain for Your HIIT Workouts?

With each of these bodyweight HIIT workouts, you can maximize your strength and endurance in a short amount of time. If you want personalized guidance, consider HipTrain for affordable live 1-on-1 video personal training. Our certified personal trainers can help you tailor these workouts to your specific fitness goals, all from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart choice for busy professionals looking to stay fit.