Best Full-Body Bodyweight HIIT Workout Plans for Home

Are you looking for effective bodyweight HIIT workouts that can be done at home? Whether you're a beginner or an experienced fitness enthusiast, incorporating high-intensity interval training (HIIT) into your routine can help you burn calories, build strength, and improve endurance. Below are the best full-body bodyweight HIIT workout plans that you can easily follow at home.

Updated January 2026

1. Beginner Bodyweight HIIT Circuit

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

| Exercise | Reps | Sets | |------------------------|--------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

2. Intermediate Full-Body HIIT Blast

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |------------------------|--------|------| | Burpees | 10 | 4 | | High Knees | 30 sec | 4 | | Tricep Dips (on a chair)| 10 | 4 | | Reverse Lunges | 10 each leg | 4 | | Side Plank (15 sec each side) | 4 | 4 |

3. Advanced HIIT Challenge

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 350-400

| Exercise | Reps | Sets | |------------------------|--------|------| | Jump Squats | 15 | 5 | | Plyometric Push-Ups | 10 | 5 | | Skaters | 30 sec | 5 | | Plank Jacks | 30 sec | 5 | | V-Ups | 15 | 5 |

4. Core-Focused HIIT Routine

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |------------------------|--------|------| | Bicycle Crunches | 15 | 4 | | Russian Twists | 15 each side | 4 | | Plank | 30 sec | 4 | | Leg Raises | 10 | 4 | | Side Plank Dips | 10 each side | 4 |

5. Cardio HIIT for Fat Loss

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

| Exercise | Reps | Sets | |------------------------|--------|------| | Jumping Jacks | 30 sec | 4 | | Burpees | 10 | 4 | | High Knees | 30 sec | 4 | | Fast Feet | 30 sec | 4 | | Cool Down Stretch | 5 min | 1 |

6. Full-Body Tabata Workout

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

| Exercise | Duration | Sets | |------------------------|----------|------| | Bodyweight Squats | 20 sec | 8 | | Push-Ups | 20 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Plank | 20 sec | 8 | | 10 sec Rest | 10 sec | 8 |

7. Family-Friendly HIIT Workout

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

| Exercise | Reps | Sets | |------------------------|--------|------| | Animal Walks | 30 sec | 3 | | Dance Break | 1 min | 3 | | Partner Push-Ups | 10 | 3 | | Balloon Toss (active) | 5 min | 1 | | Stretch Together | 5 min | 1 |

8. Quick HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | |------------------------|--------|------| | Jumping Jacks | 30 sec | 2 | | Bodyweight Squats | 30 sec | 2 | | Push-Ups | 30 sec | 2 | | Plank | 30 sec | 2 | | Cool Down Stretch | 1 min | 1 |

9. HIIT for Strength and Endurance

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 400-450

| Exercise | Reps | Sets | |------------------------|--------|------| | Burpees | 10 | 5 | | Single-Leg Deadlifts | 10 each leg | 5 | | Push-Up to T-Plank | 10 | 5 | | Lateral Lunges | 10 each side | 5 | | Plank to Pike | 10 | 5 |

10. Flexibility and Recovery HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |------------------------|----------|------| | Dynamic Stretching | 5 min | 1 | | Yoga Flow (Sun Salutation) | 5 min | 1 | | Static Stretching | 5 min | 1 | | Deep Breathing | 5 min | 1 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit and healthy from the comfort of their home. If you're new to working out or want personalized guidance, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you achieve your fitness goals with a tailored approach, all while being HSA/FSA approved for eligible expenses.