Best Bodyweight HIIT Workout Plans for All Fitness Levels

Are you looking to elevate your fitness game with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is a fantastic way to boost your metabolism and build strength without the need for equipment. Below, we present the Best Bodyweight HIIT Workout Plans for 2025, updated December 2025, suitable for all fitness levels.

1. Beginner Bodyweight HIIT Workout

Duration: 20 minutes
Calories Burned: ~150
Equipment Needed: None
Difficulty Level: Beginner

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 2 | | Bodyweight Squats| 30 sec | 2 | | Push-Ups | 30 sec | 2 | | Plank | 30 sec | 2 | | Rest | 30 sec | 2 |

2. Intermediate Bodyweight HIIT Workout

Duration: 25 minutes
Calories Burned: ~250
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |----------------------|----------|------| | Burpees | 40 sec | 3 | | Lateral Lunges | 40 sec | 3 | | Mountain Climbers | 40 sec | 3 | | Plank to Push-Up | 40 sec | 3 | | Rest | 20 sec | 3 |

3. Advanced Bodyweight HIIT Workout

Duration: 30 minutes
Calories Burned: ~350
Equipment Needed: None
Difficulty Level: Advanced

| Exercise | Duration | Sets | |------------------------|----------|------| | Plyometric Push-Ups | 1 min | 4 | | Jump Squats | 1 min | 4 | | Tuck Jumps | 1 min | 4 | | Side Plank Rotations | 1 min | 4 | | Rest | 30 sec | 4 |

4. Full-Body HIIT Workout

Duration: 30 minutes
Calories Burned: ~300
Equipment Needed: None
Difficulty Level: All Levels

| Exercise | Duration | Sets | |------------------------|----------|------| | High Knees | 30 sec | 3 | | Push-Up to T-Plank | 30 sec | 3 | | Skaters | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Core-Focused HIIT Workout

Duration: 20 minutes
Calories Burned: ~200
Equipment Needed: None
Difficulty Level: All Levels

| Exercise | Duration | Sets | |------------------------|----------|------| | Bicycle Crunches | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Flutter Kicks | 30 sec | 3 | | Rest | 30 sec | 3 |

6. Cardio HIIT Workout

Duration: 25 minutes
Calories Burned: ~250
Equipment Needed: None
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |------------------------|----------|------| | Burpees | 30 sec | 4 | | Jumping Lunges | 30 sec | 4 | | Fast Feet | 30 sec | 4 | | Plank Jacks | 30 sec | 4 | | Rest | 30 sec | 4 |

7. Strength and Conditioning HIIT

Duration: 35 minutes
Calories Burned: ~400
Equipment Needed: None
Difficulty Level: Advanced

| Exercise | Duration | Sets | |------------------------|----------|------| | One-Legged Squats | 30 sec | 4 | | Dive Bomber Push-Ups | 30 sec | 4 | | Broad Jumps | 30 sec | 4 | | Spiderman Plank | 30 sec | 4 | | Rest | 30 sec | 4 |

8. Quick HIIT for Busy Professionals

Duration: 15 minutes
Calories Burned: ~150
Equipment Needed: None
Difficulty Level: All Levels

| Exercise | Duration | Sets | |------------------------|----------|------| | Squat Jumps | 20 sec | 3 | | Push-Ups | 20 sec | 3 | | Plank | 20 sec | 3 | | High Knees | 20 sec | 3 | | Rest | 20 sec | 3 |

9. Family-Friendly HIIT Workout

Duration: 20 minutes
Calories Burned: ~200
Equipment Needed: None
Difficulty Level: All Levels

| Exercise | Duration | Sets | |------------------------|----------|------| | Animal Walks | 30 sec | 2 | | Freeze Dance | 30 sec | 2 | | Partner Squats | 30 sec | 2 | | Balloon Pop Jumps | 30 sec | 2 | | Rest | 30 sec | 2 |

10. Evening Wind-Down HIIT

Duration: 20 minutes
Calories Burned: ~150
Equipment Needed: None
Difficulty Level: All Levels

| Exercise | Duration | Sets | |------------------------|----------|------| | Light Jogging | 1 min | 3 | | Gentle Squats | 1 min | 3 | | Stretching Plank | 1 min | 3 | | Relaxed Side Lunges | 1 min | 3 | | Rest | 30 sec | 3 |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain stands out as an affordable solution for personal training. With live 1-on-1 video coaching, you can adapt these HIIT workouts to your fitness level and receive real-time feedback from certified personal trainers. Plus, our services are HSA/FSA approved for eligible expenses, making your fitness journey even more accessible.