Best Bodyweight HIIT Workout Plans You Can Do at Home

Are you looking to get fit without stepping into a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to burn calories, build strength, and improve cardiovascular fitness—all from the comfort of your home. Here are the Best Bodyweight HIIT Workout Plans you can try in 2025, updated January 2026.

1. Full-Body Blast

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-ups | 15 | 3 | 30 sec | | Bodyweight Squats | 20 | 3 | 30 sec | | Plank | 30 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec |

Tips:

• Maintain good form to maximize effectiveness.
• Rest for 30 seconds between exercises.

2. Core Crusher

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Mountain Climbers | 20 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Bicycle Crunches | 20 | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec | | Flutter Kicks | 20 | 3 | 30 sec |

Tips:

• Focus on engaging your core throughout each exercise.
• Take a 1-minute break between sets.

3. Upper Body Burnout

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Push-ups | 15 | 4 | 30 sec | | Tricep Dips | 12 | 4 | 30 sec | | Plank Shoulder Taps | 20 | 4 | 30 sec | | Dive Bomber Push-ups | 10 | 4 | 30 sec | | Side Plank (each side)| 15 | 4 | 30 sec |

Tips:

• Ensure your back remains straight during push-ups.
• Use a sturdy chair for tricep dips.

4. Lower Body Strength

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 350-450

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

Tips:

• Keep your knees behind your toes during squats and lunges.
• Engage your glutes during the bridge exercise.

5. Cardio Kick

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Burpees | 10 | 4 | 30 sec | | Skaters | 20 | 4 | 30 sec | | High Knees | 30 | 4 | 30 sec | | Butt Kickers | 30 | 4 | 30 sec | | Star Jumps | 10 | 4 | 30 sec |

Tips:

• Keep a steady pace for maximum heart rate elevation.
• Stay light on your feet during skaters.

6. HIIT for Beginners

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Bodyweight Squats | 10 | 3 | 30 sec | | Push-ups (knee) | 8 | 3 | 30 sec | | Standing Calf Raises| 15 | 3 | 30 sec | | Side Leg Raises | 10 | 3 | 30 sec | | Plank (knee down) | 20 sec | 3 | 30 sec |

Tips:

• Focus on proper form rather than speed.
• Modify exercises as needed.

7. Power HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 400-500

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Tuck Jumps | 10 | 5 | 30 sec | | Plyometric Push-ups | 8 | 5 | 30 sec | | Single-leg Deadlifts | 10 | 5 | 30 sec | | Lateral Lunges | 12 | 5 | 30 sec | | Burpees | 10 | 5 | 30 sec |

Tips:

• Ensure you have enough space for lateral movements.
• Engage your core during all exercises.

8. Family Fun HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Animal Walks (Bear, Crab, etc.) | 10 each | 3 | 30 sec | | Freeze Dance (stop on cue) | 1 song | 2 | 3 min | | Balloon Pop (squat to pop) | 10 | 3 | 30 sec |

Tips:

• Include family members to keep it engaging.
• Use fun music to motivate.

Conclusion

Bodyweight HIIT workouts are a fantastic way to stay fit at home in 2025. They require no equipment, can be tailored to any fitness level, and are highly effective for burning calories. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you stay motivated and achieve your fitness goals—all while being HSA/FSA approved for eligible expenses.