Best Bodyweight HIIT Workouts for Families to Do at Home

Getting the whole family involved in fitness can be a fun and rewarding experience. Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for families looking to stay active together without needing a gym. These workouts can be done at home, require minimal space, and are suitable for all fitness levels. Here’s a list of the Best Bodyweight HIIT Workouts for Families to Do at Home that you can start today.

Updated January 2026

1. Family Circuit Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Family Cardio Challenge

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Burpees | 10 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Jump Squats | 10 | 3 | 30 sec | | Side Plank (each side)| 20 sec | 3 | 30 sec |

3. Family Fun Fitness

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-300 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Lateral Lunges | 10 each | 3 | 30 sec | | Bear Crawls | 30 sec | 3 | 30 sec | | T-Push-Ups | 8 | 3 | 30 sec | | Flutter Kicks | 30 sec | 3 | 30 sec | | Wall Sit | 30 sec | 3 | 30 sec |

4. Family Strength Circuit

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Glute Bridges | 15 | 3 | 30 sec | | Incline Push-Ups (on a chair)| 10 | 3 | 30 sec | | Squat Jumps | 10 | 3 | 30 sec | | Seated Leg Lifts | 10 each | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec |

5. Family Fitness Dance Party

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

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Dance Freestyle | - | 1 | 5 min | | Jumping Jacks | 30 | 3 | 30 sec | | Twist and Shout | - | 1 | 5 min | | High Knees | 30 | 3 | 30 sec | | Dance Party Finale | - | 1 | 5 min |

6. Family Core Crusher

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Bicycle Crunches | 15 each | 3 | 30 sec | | Plank with Shoulder Taps| 10 each | 3 | 30 sec | | Russian Twists | 10 each | 3 | 30 sec | | Leg Raises | 10 | 3 | 30 sec | | Side Plank Dips | 10 each | 3 | 30 sec |

7. Family HIIT Relay

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 250-300 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Sprint in place | 30 sec | 3 | 30 sec | | Crab Walk | 30 sec | 3 | 30 sec | | Hurdle Steps | 10 each | 3 | 30 sec | | Frog Jumps | 10 | 3 | 30 sec | | Team Stretch | - | 1 | 5 min |

8. Family Flexibility Flow

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 100-150 per session

| Exercise | Reps | Sets | Duration | |------------------------|----------|-------|----------| | Cat-Cow Stretch | - | 1 | 1 min | | Downward Dog | - | 1 | 1 min | | Child's Pose | - | 1 | 1 min | | Standing Forward Bend | - | 1 | 1 min | | Seated Forward Bend | - | 1 | 1 min |

Conclusion

These bodyweight HIIT workouts provide a great way for families to bond while staying active. They can be tailored to fit any skill level and can easily be modified based on your family's preferences. Plus, with the convenience of doing these workouts at home, you can integrate fitness seamlessly into your daily routine.

For families looking to take their fitness journey to the next level, consider engaging with a certified personal trainer through HipTrain. HipTrain offers live 1-on-1 video personal training that is affordable compared to traditional gyms and is HSA/FSA approved for eligible expenses. Flexible scheduling makes it easy for busy families to fit workouts into their lives.