Best Bodyweight HIIT Workout Plans for Home Training

Are you looking to get fit without stepping foot in a gym? Bodyweight High-Intensity Interval Training (HIIT) is an excellent way to burn calories, build strength, and improve endurance—all from the comfort of your home. Updated January 2026, here are the best bodyweight HIIT workout plans that you can easily incorporate into your fitness routine.

1. The Beginner's Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200 per session

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

2. Intermediate Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 300 per session

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 40 sec | 4 | | High Knees | 30 sec | 4 | | Plank to Push-Up | 30 sec | 4 | | Reverse Lunges | 30 sec | 4 | | Rest | 30 sec | 4 |

3. Advanced Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Tuck Jumps | 30 sec | 5 | | Plyometric Push-Ups | 30 sec | 5 | | Skater Jumps | 30 sec | 5 | | Spiderman Plank | 30 sec | 5 | | Rest | 30 sec | 5 |

4. Full-Body Bodyweight HIIT Routine

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 350 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Squats | 30 sec | 3 | | Push-Up to Downward Dog | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Core-Focused Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 250 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Russian Twists | 30 sec | 4 | | Plank | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Side Plank (each side)| 30 sec | 4 | | Rest | 30 sec | 4 |

6. Cardio Blast Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Hard
Calories Burned: Approximately 500 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpee Broad Jumps | 30 sec | 5 | | High Knees | 30 sec | 5 | | Jumping Lunges | 30 sec | 5 | | Mountain Climbers | 30 sec | 5 | | Rest | 30 sec | 5 |

7. Strength and Endurance Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 450 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Plyometric Lunges | 30 sec | 4 | | Dive Bomber Push-Ups | 30 sec | 4 | | Single-Leg Deadlifts | 30 sec | 4 | | Wall Sit | 30 sec | 4 | | Rest | 30 sec | 4 |

8. Quick 15-Minute Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Bodyweight Squats | 1 min | 1 | | Push-Ups | 1 min | 1 | | Mountain Climbers | 1 min | 1 | | Rest | 30 sec | 1 | | Repeat | | 2 times |

9. Family-Friendly Bodyweight HIIT Plan

Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 150 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Balloon Pop (squat) | 30 sec | 3 | | Freeze Dance | 30 sec | 3 | | Partner Plank High-Fives | 30 sec | 3 | | Rest | 30 sec | 3 |

10. HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: Moderate
Calories Burned: Approximately 300 per session

| Exercise | Duration | Sets | |-----------------------|----------|------| | Quick Feet | 30 sec | 4 | | Push-Up to T-Plank | 30 sec | 4 | | Lateral Shuffles | 30 sec | 4 | | Jumping Jacks | 30 sec | 4 | | Rest | 30 sec | 4 |

These bodyweight HIIT workout plans can help you achieve your fitness goals right at home, making them perfect for busy professionals or anyone looking to maintain their fitness level without a gym membership. Remember, with HipTrain, you can access affordable live 1-on-1 personal training sessions tailored to your needs. Our certified personal trainers can guide you through these workouts and more, ensuring you stay motivated and accountable.