Best Bodyweight HIIT Workout Plans for Home Fitness

Looking to elevate your home workouts? Bodyweight HIIT (High-Intensity Interval Training) is an efficient way to burn calories, build strength, and improve your cardiovascular fitness—all without the need for a gym. Here are the Best Bodyweight HIIT Workout Plans for Home Fitness in 2026, updated for your convenience.

1. Full-Body Blast

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

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

2. Core Crusher

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-250

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Plank | 3 | 30 sec | 30 sec | | Russian Twists | 3 | 15 | 30 sec | | Bicycle Crunches | 3 | 15 | 30 sec | | Leg Raises | 3 | 12 | 30 sec | | Side Plank (each side) | 3 | 20 sec | 30 sec |

3. Lower Body Burn

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

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Lunges | 4 | 12 (each leg) | 30 sec | | Glute Bridges | 4 | 15 | 30 sec | | Single-Leg Deadlifts | 4 | 10 (each leg) | 30 sec | | Jumping Lunges | 4 | 10 | 30 sec | | Wall Sit | 4 | 30 sec | 30 sec |

4. Cardio Kick

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-400

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | High Knees | 4 | 30 sec | 30 sec | | Skaters | 4 | 15 (each side) | 30 sec | | Burpees | 4 | 10 | 30 sec | | Tuck Jumps | 4 | 10 | 30 sec | | Sprint in Place | 4 | 30 sec | 30 sec |

5. Upper Body Strength

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

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Push-Ups | 4 | 12 | 30 sec | | Tricep Dips | 4 | 10 | 30 sec | | Plank to Push-Up | 4 | 10 | 30 sec | | Inchworms | 4 | 8 | 30 sec | | Superman | 4 | 15 | 30 sec |

6. HIIT Ladder

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-450

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Burpees | 5 | 5-10 | 30 sec | | Push-Ups | 5 | 5-10 | 30 sec | | Squats | 5 | 5-10 | 30 sec | | Mountain Climbers | 5 | 5-10 | 30 sec |

7. Tabata Training

Duration: 16 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Burpees | 4 | 20 sec | 10 sec rest | | Squats | 4 | 20 sec | 10 sec rest | | Push-Ups | 4 | 20 sec | 10 sec rest | | High Knees | 4 | 20 sec | 10 sec rest |

8. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Animal Walks | 3 | 30 sec | 30 sec | | Dance Party | 3 | 2 min | 30 sec | | Balloon Keep-Up | 3 | 1 min | 30 sec | | Freeze Dance | 3 | 2 min | 30 sec |

9. Quick HIIT

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

| Exercise | Sets | Reps | Duration | |-------------------|------|------|----------| | Jumping Jacks | 2 | 1 min | 20 sec rest | | Squats | 2 | 1 min | 20 sec rest | | Push-Ups | 2 | 1 min | 20 sec rest | | Burpees | 2 | 1 min | 20 sec rest |

10. Flexibility and Cool Down

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 50-100

| Exercise | Sets | Duration | |-------------------|------|----------| | Forward Fold | 1 | 1 min | | Child’s Pose | 1 | 1 min | | Cat-Cow Stretch | 1 | 1 min | | Seated Hamstring Stretch | 1 | 1 min |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine not only helps improve fitness but also saves time and money—especially when you can train from home. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to your specific needs, all while being HSA/FSA approved for eligible expenses.