Top 10 Bodyweight HIIT Workout Plans for Home 2025

If you're looking to amp up your fitness routine without stepping foot in a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. These workouts require no equipment and can be done in the comfort of your own home. Below, we present the top 10 bodyweight HIIT workout plans for 2025, designed to help you burn calories, build strength, and improve cardiovascular fitness.

Updated January 2026

1. Full-Body Blast HIIT

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

| Exercise | Reps | Sets | |--------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Plank Jacks | 15 | 3 | | Burpees | 10 | 3 |

This workout targets multiple muscle groups and gets your heart rate up quickly.

2. Core Crusher HIIT

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

| Exercise | Reps | Sets | |--------------------|------|------| | Mountain Climbers | 30 | 3 | | Bicycle Crunches | 15 | 3 | | Russian Twists | 20 | 3 | | Plank | 30 seconds | 3 | | Side Plank (each side) | 20 seconds | 3 |

This routine focuses on strengthening your core while increasing your heart rate.

3. Lower Body Burn HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350

| Exercise | Reps | Sets | |--------------------|------|------| | Jump Squats | 15 | 4 | | Lunges | 12 (each leg) | 4 | | Glute Bridges | 15 | 4 | | High Knees | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 |

Targeting the lower body, this workout is great for building strength in your legs and glutes.

4. Upper Body HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |--------------------|------|------| | Push-Ups | 15 | 4 | | Tricep Dips (using a chair) | 15 | 4 | | Plank Shoulder Taps| 15 (each side) | 4 | | Inchworms | 10 | 4 | | Side Plank Raises | 12 (each side) | 4 |

This workout focuses on upper body strength and endurance.

5. Cardio Kick HIIT

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 400

| Exercise | Reps | Sets | |--------------------|------|------| | High Knees | 30 seconds | 4 | | Butt Kicks | 30 seconds | 4 | | Skaters | 15 (each side) | 4 | | Burpees | 10 | 4 | | Lateral Shuffles | 30 seconds | 4 |

Designed to elevate your heart rate, this workout combines cardio and agility.

6. Tabata Style HIIT

Duration: 16 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 250

| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 20 seconds | 8 | | Push-Ups | 20 seconds | 8 | | Squats | 20 seconds | 8 | | Plank | 20 seconds | 8 |

Using the Tabata method, this quick workout is perfect for those short on time.

7. Plyometric Power HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350

| Exercise | Reps | Sets | |--------------------|------|------| | Box Jumps (use a sturdy surface) | 10 | 4 | | Plyo Push-Ups | 10 | 4 | | Lateral Bounds | 15 (each side) | 4 | | Tuck Jumps | 10 | 4 | | Broad Jumps | 10 | 4 |

This explosive workout is great for building power and strength.

8. Family Fun HIIT

Duration: 25 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 300

| Exercise | Reps | Sets | |--------------------|------|------| | Animal Walks (bear, crab) | 30 seconds | 4 | | Dance Party (freestyle) | 1 minute | 4 | | Balloon Keep-Up (keep it in the air) | 1 minute | 4 | | Freeze Dance | 1 minute | 4 |

Make fitness a family affair with this fun and engaging workout.

9. Yoga Flow HIIT

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 200

| Exercise | Duration | Sets | |--------------------|----------|------| | Sun Salutations | 5 minutes | 1 | | Warrior Series | 5 minutes | 1 | | Plank to Downward Dog | 1 minute | 4 | | Chair Pose | 30 seconds | 4 | | Rest and Meditate | 5 minutes | 1 |

Combine yoga with HIIT for a unique and calming workout experience.

10. HIIT for Busy Professionals

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 180

| Exercise | Reps | Sets | |--------------------|------|------| | Desk Push-Ups | 10 | 3 | | Chair Dips | 10 | 3 | | Standing Calf Raises| 15 | 3 | | Seated Leg Raises | 15 (each leg) | 3 | | Quick Walk (around the office) | 1 minute | 3 |

Perfect for those with tight schedules, this quick workout can be done anywhere.

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These bodyweight HIIT workouts are not only effective but also require no equipment, making them accessible for everyone. If you want personalized guidance as you embark on your fitness journey, consider HipTrain. With affordable live 1-on-1 video personal training, flexible scheduling, and certified trainers, you can achieve your fitness goals from home. Plus, our services are HSA/FSA approved for eligible expenses!