Top 10 Bodyweight HIIT Workout Plans for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially when you're working out at home. These workouts require no equipment, making them perfect for those looking to maximize their fitness routine without the hassle of gym memberships. Here are the top 10 bodyweight HIIT workout plans you can do from the comfort of your home in 2025.

1. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squat Jumps | 20 | 3 | | Plank | 30 seconds | 3 | | Mountain Climbers | 30 | 3 |

Tip: Focus on form during push-ups to maximize effectiveness.

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | |---------------------|------|------| | Bicycle Crunches | 20 | 3 | | Plank Shoulder Taps | 15 | 3 | | Russian Twists | 20 | 3 | | Leg Raises | 15 | 3 | | Flutter Kicks | 30 seconds | 3 |

Tip: Engage your core throughout each exercise to enhance stability.

3. Cardio Core Circuit

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | |-----------------------|------|------| | Burpees | 10 | 4 | | Side Plank (each side) | 30 seconds | 4 | | High Knees | 30 seconds | 4 | | Plank Jacks | 15 | 4 | | Tuck Jumps | 10 | 4 |

Tip: Push yourself during high knees for maximum heart rate elevation.

4. Lower Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | |-------------------|------|------| | Squats | 20 | 3 | | Lunges (each leg) | 15 | 3 | | Glute Bridges | 15 | 3 | | Calf Raises | 20 | 3 | | Wall Sit | 30 seconds | 3 |

Tip: Keep your knees behind your toes during squats for safety.

5. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |--------------------|------|------| | Push-Ups | 10-15 | 3 | | Tricep Dips (on chair) | 10-15 | 3 | | Plank Up-Downs | 10 | 3 | | Inchworms | 10 | 3 | | Superman Holds | 30 seconds | 3 |

Tip: Use a chair for tricep dips to modify the intensity.

6. HIIT for Beginners

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | |-------------------|------|------| | Marching in Place | 30 seconds | 3 | | Bodyweight Squats | 15 | 3 | | Incline Push-Ups | 10 | 3 | | Step-Ups (on stairs) | 10 | 3 | | Seated Leg Lifts | 15 | 3 |

Tip: Keep the pace steady and focus on breathing.

7. Quick HIIT Blast

Duration: 10 minutes
Difficulty Level: All levels
Calories Burned: Approximately 100-150

| Exercise | Reps | Sets | |-------------------|------|------| | Jump Squats | 10 | 2 | | Push-Ups | 10 | 2 | | Plank | 20 seconds | 2 | | Jumping Jacks | 15 | 2 | | Burpees | 5 | 2 |

Tip: Ideal for a quick workout when short on time!

8. Plyometric Power

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-400

| Exercise | Reps | Sets | |--------------------|------|------| | Box Jumps | 10 | 4 | | Plyo Push-Ups | 8 | 4 | | Skater Jumps | 15 | 4 | | Broad Jumps | 10 | 4 | | Lateral Bounds | 15 | 4 |

Tip: Ensure a soft landing during jumps to protect your joints.

9. Total Body Tone

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | |--------------------|------|------| | Squat to Press | 15 | 3 | | Plank to Push-Up | 10 | 3 | | Reverse Lunges | 15 | 3 | | Side Lunges | 10 (each side) | 3 | | Bicycle Kicks | 20 | 3 |

Tip: Use controlled movements for better muscle engagement.

10. Flexibility HIIT

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |--------------------|------|------| | Dynamic Stretching | 30 seconds | 4 | | Yoga Push-Ups | 10 | 3 | | Side Stretch | 30 seconds (each side) | 3 | | Cat-Cow Stretches | 10 | 3 | | Child's Pose | 30 seconds | 3 |

Tip: Focus on your breathing to enhance relaxation.

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These bodyweight HIIT workouts are perfect for anyone looking to stay active from home without the need for equipment. For personalized guidance and to ensure you’re getting the most out of your workouts, consider HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you stay motivated and accountable, all while being HSA/FSA approved for eligible expenses.