Top 10 Best Bodyweight HIIT Workout Plans for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without needing a gym. Bodyweight HIIT workouts are especially convenient for home exercise, allowing you to burn calories and build strength using just your body. Here are the top 10 best bodyweight HIIT workout plans for home in 2025.

1. The Classic Bodyweight HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Rest | 30 | 3 |

2. Full-Body Burn HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Burpees | 40 | 3 | | High Knees | 40 | 3 | | Plank Jacks | 40 | 3 | | Rest | 20 | 3 |

3. Core Crusher HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Mountain Climbers | 30 | 4 | | Russian Twists | 30 | 4 | | Plank | 30 | 4 | | Rest | 30 | 4 |

4. Lower Body Blast HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jump Squats | 40 | 3 | | Lunges | 40 | 3 | | Glute Bridges | 40 | 3 | | Rest | 20 | 3 |

5. Upper Body Strength HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Push-Ups | 30 | 4 | | Tricep Dips | 30 | 4 | | Plank Shoulder Taps| 30 | 4 | | Rest | 30 | 4 |

6. Cardio Conditioning HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Skaters | 30 | 3 | | Butt Kickers | 30 | 3 | | Side-to-Side Hops | 30 | 3 | | Rest | 30 | 3 |

7. Quick 15-Minute HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jumping Jacks | 20 | 3 | | Push-Ups | 20 | 3 | | Bodyweight Squats | 20 | 3 | | Rest | 10 | 3 |

8. Family Fun HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Animal Walks | 30 | 3 | | Freeze Dance | 30 | 3 | | Partner Squats | 30 | 3 | | Rest | 30 | 3 |

9. Advanced Challenge HIIT

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

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Plyometric Push-Ups| 30 | 4 | | Tuck Jumps | 30 | 4 | | Spiderman Plank | 30 | 4 | | Rest | 30 | 4 |

10. Relaxing Recovery HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Slow Lunges | 30 | 3 | | Cat-Cow Stretches | 30 | 3 | | Child’s Pose | 30 | 3 | | Rest | 30 | 3 |

Conclusion

With these top 10 bodyweight HIIT workout plans, you can maintain an effective fitness routine from the comfort of your home in 2025. Not only are these workouts efficient and easy to follow, but they also require no equipment, making them accessible to everyone.

For those looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, you can use your HSA/FSA for eligible expenses. Flexible scheduling means you can fit your workouts into your busy life.