Top 10 Bodyweight HIIT Workout Plans for Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for expensive equipment or gym memberships. Bodyweight HIIT workouts are particularly effective, as they can be done anywhere and are easily adjustable to fit your fitness level. Here are the top 10 bodyweight HIIT workout plans you can try at home.

1. Beginner's Full-Body HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Estimated Calories Burned: 150-200

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-ups | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Rest | 30 sec | 2 |

2. Intermediate Cardio Blast

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Medium
Estimated Calories Burned: 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 40 sec | 4 | | High Knees | 40 sec | 4 | | Plank Jacks | 40 sec | 4 | | Skaters | 40 sec | 4 | | Rest | 20 sec | 2 |

3. Advanced Strength HIIT

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

| Exercise | Duration | Sets | |--------------------|----------|------| | Plyometric Push-ups | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Tuck Jumps | 30 sec | 4 | | Side Lunges | 30 sec | 4 | | Rest | 30 sec | 2 |

4. Core-Focused HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Medium
Estimated Calories Burned: 150-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plank | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Leg Raises | 30 sec | 3 | | Rest | 30 sec | 2 |

5. Upper Body Sculpt

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Medium
Estimated Calories Burned: 200-300

| Exercise | Duration | Sets | |---------------------|----------|------| | Diamond Push-ups | 30 sec | 4 | | Tricep Dips (on chair)| 30 sec | 4 | | Plank to Push-up | 30 sec | 4 | | Side Plank (each side)| 30 sec | 4 | | Rest | 30 sec | 2 |

6. Lower Body Strength

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Medium
Estimated Calories Burned: 250-350

| Exercise | Duration | Sets | |----------------------|----------|------| | Jump Lunges | 30 sec | 4 | | Glute Bridges | 30 sec | 4 | | Single-leg Deadlifts | 30 sec | 4 | | Wall Sit | 30 sec | 4 | | Rest | 30 sec | 2 |

7. Total Body Burn

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

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpee Tuck Jumps | 40 sec | 4 | | Crab Toe Touches | 40 sec | 4 | | Broad Jumps | 40 sec | 4 | | Plank Shoulder Taps | 40 sec | 4 | | Rest | 20 sec | 2 |

8. Family-Friendly HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Estimated Calories Burned: 100-150

| Exercise | Duration | Sets | |----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Freeze Dance (pause music)| 30 sec | 3 | | Balloon Kicks | 30 sec | 3 | | Partner Squats | 30 sec | 3 | | Rest | 30 sec | 2 |

9. Quick HIIT for Busy Professionals

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Estimated Calories Burned: 100-150

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-ups | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 1 |

10. Quick Recovery HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Estimated Calories Burned: 150-200

| Exercise | Duration | Sets | |----------------------|----------|------| | Light Jog in Place | 30 sec | 3 | | Gentle Side Lunges | 30 sec | 3 | | Standing Toe Touches | 30 sec | 3 | | Deep Breathing Stretch | 30 sec | 3 | | Rest | 30 sec | 2 |

Why Choose HipTrain?

For those looking to elevate their HIIT experience, consider HipTrain for personalized, affordable 1-on-1 live video personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, you can receive tailored workouts that fit your lifestyle and fitness goals.