Best Bodyweight HIIT Workout Plans for Home Fitness

Finding effective bodyweight HIIT (High-Intensity Interval Training) workout plans can make a significant difference in your home fitness routine. These workouts are designed to maximize calorie burn, improve cardiovascular health, and build strength—all without needing any equipment. Updated December 2025, here are the best bodyweight HIIT workout plans you can do from the comfort of your home.

1. Full-Body Blast

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Jump Squats | 15 | 3 | 30 seconds | | Push-Ups | 10 | 3 | 30 seconds | | Burpees | 12 | 3 | 30 seconds | | Mountain Climbers | 20 | 3 | 30 seconds | | Plank Jacks | 15 | 3 | 30 seconds |

2. Core Crusher

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |--------------------|--------|-------|-------------| | High Knees | 30 | 3 | 30 seconds | | Russian Twists | 15 | 3 | 30 seconds | | Leg Raises | 12 | 3 | 30 seconds | | Plank | 30 | 3 | 30 seconds | | Bicycle Crunches | 15 | 3 | 30 seconds |

3. Lower Body Inferno

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: 350-450

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Lunges | 12 | 4 | 30 seconds | | Glute Bridges | 15 | 4 | 30 seconds | | Squat Jumps | 10 | 4 | 30 seconds | | Side Lunges | 12 | 4 | 30 seconds | | Wall Sit | - | 4 | 30 seconds |

4. Upper Body Burn

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 250-350

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Diamond Push-Ups | 10 | 3 | 30 seconds | | Tricep Dips | 12 | 3 | 30 seconds | | Plank to Push-Up | 10 | 3 | 30 seconds | | Side Plank (each side) | 30 seconds | 3 | 30 seconds | | Superman | 15 | 3 | 30 seconds |

5. Cardio Crunch

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: 400-500

| Exercise | Reps | Sets | Duration | |--------------------|--------|-------|-------------| | Burpees | 15 | 4 | 30 seconds | | Jumping Jacks | 30 | 4 | 30 seconds | | Tuck Jumps | 10 | 4 | 30 seconds | | Skaters | 20 | 4 | 30 seconds | | Plank Jacks | 15 | 4 | 30 seconds |

6. HIIT Pyramid

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Jump Squats | 10 | 5 | 30 seconds | | Push-Ups | 10 | 4 | 30 seconds | | Burpees | 10 | 3 | 30 seconds | | High Knees | 20 | 2 | 30 seconds | | Plank | 30 | 1 | 30 seconds |

7. Quick HIIT

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: 150-250

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Push-Ups | 5 | 3 | 30 seconds | | Mountain Climbers | 15 | 3 | 30 seconds | | Plank | 20 | 3 | 30 seconds | | Jumping Jacks | 20 | 3 | 30 seconds |

8. Family Fitness HIIT

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: 200-300

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Bear Crawls | 10 | 3 | 30 seconds | | Partner Squats | 10 | 3 | 30 seconds | | Wheelbarrow Walk | 10 | 3 | 30 seconds | | Tag Games | - | 3 | 30 seconds | | Follow the Leader | - | 3 | 30 seconds |

9. Tabata HIIT

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: 300-400

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | Burpees | 8 | 4 | 20 seconds | | Rest | - | 4 | 10 seconds | | Jumping Jacks | 8 | 4 | 20 seconds | | Rest | - | 4 | 10 seconds |

10. Express HIIT

• Duration: 10 minutes
• Difficulty Level: All Levels
• Calories Burned: 100-200

| Exercise | Reps | Sets | Duration | |-------------------|--------|-------|-------------| | High Knees | 20 | 2 | 30 seconds | | Squat Jumps | 10 | 2 | 30 seconds | | Push-Ups | 5 | 2 | 30 seconds | | Plank | 20 | 2 | 30 seconds |

These bodyweight HIIT workouts are perfect for anyone looking to stay fit at home, no matter your fitness level. If you’re looking for more personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. With flexible scheduling, it's perfect for busy professionals, and eligible expenses can be covered by HSA/FSA.