Best Bodyweight HIIT Workout Plans for Home Training

If you're looking to get fit without the hassle of going to the gym, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option. These workouts require no equipment and can be done in the comfort of your own home. Updated January 2026, here are the best bodyweight HIIT workout plans that will help you burn calories, build strength, and improve your overall fitness.

1. Full Body Burn

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Reps | Sets | |---------------------|-------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Bodyweight Squats | 20 | 3 | | Mountain Climbers | 30 | 3 | | Plank (hold) | 30 sec| 3 |

2. Core Crusher

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: 200-300

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

3. Lower Body Blast

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: 350-450

| Exercise | Reps | Sets | |-------------------------|-------|------| | Squat Jumps | 15 | 3 | | Lunges (alternating) | 20 | 3 | | Glute Bridges | 15 | 3 | | Calf Raises | 20 | 3 | | Wall Sit (hold) | 30 sec| 3 |

4. Upper Body Strength

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 250-350

| Exercise | Reps | Sets | |-------------------------|-------|------| | Push-Ups | 12 | 3 | | Tricep Dips (on chair) | 15 | 3 | | Plank Shoulder Taps | 20 | 3 | | Pike Push-Ups | 10 | 3 | | Superman Holds | 30 sec| 3 |

5. Cardio HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: 400-500

| Exercise | Reps | Sets | |-------------------------|-------|------| | High Knees | 30 sec| 4 | | Burpees | 12 | 4 | | Skaters | 20 | 4 | | Tuck Jumps | 10 | 4 | | Rest | 30 sec| 4 |

6. Tabata Style Workout

Duration: 24 minutes
Difficulty Level: Intermediate
Calories Burned: 300-400

| Exercise | Duration | Sets | |-------------------------|----------|------| | Jump Squats | 20 sec | 4 | | Rest | 10 sec | 4 | | Push-Ups | 20 sec | 4 | | Rest | 10 sec | 4 | | Plank | 20 sec | 4 | | Rest | 10 sec | 4 |

7. HIIT for Beginners

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: 150-250

| Exercise | Reps | Sets | |-------------------------|-------|------| | Marching in Place | 30 sec| 3 | | Wall Push-Ups | 10 | 3 | | Step-Ups (on stairs) | 15 | 3 | | Seated Leg Lifts | 15 | 3 | | Standing Calf Raises | 20 | 3 |

8. Total Body HIIT

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

| Exercise | Reps | Sets | |-------------------------|-------|------| | Burpees | 10 | 4 | | Jumping Lunges | 12 | 4 | | Plank Jacks | 15 | 4 | | Side-to-Side Shuffles | 30 sec| 4 | | Rest | 30 sec| 4 |

9. Power Moves

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

| Exercise | Reps | Sets | |-------------------------|-------|------| | Broad Jumps | 10 | 3 | | Dive Bomber Push-Ups | 10 | 3 | | Single-Leg Deadlifts | 10 each leg| 3 | | Plank Up-Downs | 12 | 3 | | Lateral Bounds | 20 | 3 |

10. Flexibility and Cool Down

Duration: 15 minutes
Difficulty Level: All levels
Calories Burned: 50-100

| Exercise | Duration | Sets | |-------------------------|----------|------| | Forward Bend | 30 sec | 1 | | Cat-Cow Stretch | 30 sec | 1 | | Seated Forward Fold | 30 sec | 1 | | Child's Pose | 30 sec | 1 |

These workouts can be tailored to your fitness level, and with no equipment needed, they are perfect for home training. If you’re looking for personalized guidance, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at an affordable price. Plus, you can use HSA/FSA funds for eligible expenses, making it a smart choice for busy professionals.