Top 10 Bodyweight HIIT Workout Plans for Home Fitness

Are you looking for effective bodyweight HIIT workouts to elevate your home fitness routine in 2025? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, improve cardiovascular fitness, and build strength—all without the need for any equipment. Here are the top 10 bodyweight HIIT workout plans that you can easily do at home.

Updated January 2026

1. The Full-Body Blast

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: ~300
Workout Table:

| Exercise | Duration | Sets | |--------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Plank | 30 sec | 3 |

Equipment Needed: None

2. Core Crusher

Duration: 15 minutes
Difficulty: Beginner
Calories Burned: ~200
Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Bicycle Crunches | 30 sec | 3 | | Plank Shoulder Taps | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Leg Raises | 30 sec | 3 | | Side Plank (each side)| 30 sec | 3 |

Equipment Needed: None

3. Cardio Inferno

Duration: 25 minutes
Difficulty: Advanced
Calories Burned: ~400
Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Burpees | 30 sec | 4 | | High Knees | 30 sec | 4 | | Skaters | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Rest | 30 sec | 4 |

Equipment Needed: None

4. Lower Body Burn

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: ~250
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Lunges | 30 sec | 3 | | Glute Bridges | 30 sec | 3 | | Squat Jumps | 30 sec | 3 | | Calf Raises | 30 sec | 3 | | Wall Sit | 30 sec | 3 |

Equipment Needed: None

5. Upper Body Strength

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: ~250
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Diamond Push-Ups | 30 sec | 3 | | Tricep Dips (on chair)| 30 sec | 3 | | Pike Push-Ups | 30 sec | 3 | | Plank Up-Downs | 30 sec | 3 | | Rest | 30 sec | 3 |

Equipment Needed: Chair or sturdy surface

6. Plyometric Power

Duration: 25 minutes
Difficulty: Advanced
Calories Burned: ~350
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Tuck Jumps | 30 sec | 4 | | Plyo Push-Ups | 30 sec | 4 | | Broad Jumps | 30 sec | 4 | | Lateral Bounds | 30 sec | 4 | | Rest | 30 sec | 4 |

Equipment Needed: None

7. Tabata Challenge

Duration: 16 minutes
Difficulty: All levels
Calories Burned: ~200
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 | | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 |

Equipment Needed: None

8. HIIT for Beginners

Duration: 20 minutes
Difficulty: Beginner
Calories Burned: ~150
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Marching in Place | 30 sec | 3 | | Wall Push-Ups | 30 sec | 3 | | Chair Squats | 30 sec | 3 | | Side Leg Raises | 30 sec | 3 | | Rest | 30 sec | 3 |

Equipment Needed: Chair

9. Family Fun HIIT

Duration: 30 minutes
Difficulty: All levels
Calories Burned: ~250
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Freeze Dance (rest) | 30 sec | 3 | | Family Relay (run in place)| 30 sec | 3 | | Group Plank (hold together)| 30 sec | 3 |

Equipment Needed: None

10. Challenge Yourself Circuit

Duration: 30 minutes
Difficulty: Advanced
Calories Burned: ~400
Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 45 sec | 4 | | Push-Ups | 45 sec | 4 | | Jump Squats | 45 sec | 4 | | Plank to Push-Up | 45 sec | 4 | | Rest | 30 sec | 4 |

Equipment Needed: None

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit from the comfort of home. They require no equipment, making them accessible and easy to integrate into any busy schedule. For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. With flexible scheduling and certified trainers, you can reach your fitness goals without breaking the bank. Plus, HipTrain services are HSA/FSA approved for eligible expenses!