Best HIIT Bodyweight Workout Plans for Home 2025

Looking to elevate your fitness game from the comfort of your own home? High-Intensity Interval Training (HIIT) with bodyweight exercises is an effective way to burn calories, build strength, and improve cardiovascular fitness. Updated December 2025, here are the best HIIT bodyweight workout plans that you can easily incorporate into your weekly routine.

1. Full-Body Blast

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

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 reps | 3 | | Bodyweight Squats | 15 reps | 3 | | Burpees | 30 seconds | 3 | | Plank | 30 seconds | 3 |

2. Lower Body Focus

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 180-250

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Squat Jumps | 30 seconds | 4 | | Lunges | 10 reps/leg | 4 | | Glute Bridges | 15 reps | 4 | | Calf Raises | 15 reps | 4 | | Wall Sit | 30 seconds | 4 |

3. Upper Body Strength

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-220

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Push-Ups | 12 reps | 4 | | Tricep Dips | 15 reps | 4 | | Plank to Push-Up | 10 reps | 4 | | Side Plank | 20 seconds/side | 4 | | Supermans | 15 reps | 4 |

4. Cardio Core

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

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Mountain Climbers | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Russian Twists | 15 reps/side | 4 | | Plank Jacks | 30 seconds | 4 | | Bicycle Crunches | 15 reps/side | 4 |

5. Tabata Style HIIT

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | Jump Squats | 20 seconds | 8 | | Rest | 10 seconds | 8 |

6. Circuit Training

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Jumping Jacks | 1 minute | 3 | | Bodyweight Push-Ups| 15 reps | 3 | | Skaters | 30 seconds | 3 | | Plank | 1 minute | 3 | | Side Lunges | 15 reps/side | 3 |

7. EMOM (Every Minute on the Minute)

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Burpees | 5 reps | 10 | | Push-Ups | 10 reps | 10 | | Squats | 15 reps | 10 | | Plank | 30 seconds | 10 |

8. Holiday HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Snow Angel Jumps | 30 seconds | 4 | | Gingerbread Squats| 15 reps | 4 | | Christmas Tree Plank | 30 seconds | 4 | | Santa's Sleigh Push | 30 seconds | 4 |

9. Family Fun HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | Animal Walks | 30 seconds | 4 | | Partner Push-Ups | 10 reps | 4 | | Team Plank | 30 seconds | 4 | | Balloon Toss Squats| 15 reps | 4 |

10. Quick HIIT for Busy Schedules

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-200

| Exercise | Duration/Rep | Sets | |-------------------|--------------|------| | High Knees | 30 seconds | 2 | | Jumping Jacks | 30 seconds | 2 | | Push-Ups | 10 reps | 2 | | Bodyweight Squats | 15 reps | 2 | | Rest | 30 seconds | 2 |

Why Choose HipTrain?

While these HIIT workouts are perfect for getting started, having a personal trainer can significantly enhance your fitness journey. HipTrain offers affordable live 1-on-1 video personal training sessions tailored to your individual needs. Our certified trainers provide guidance, motivation, and personalized plans to help you achieve your fitness goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.