Best Bodyweight HIIT Workout Plans for Home Training 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without needing a gym membership, especially when using bodyweight exercises. Here are the best bodyweight HIIT workout plans for home training that fit any schedule and budget.

1. The 20-Minute Full Body Blast

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |--------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Mountain Climbers | 30 | 3 | | Plank | 30 | 3 |

Tips:

• Focus on form over speed.
• Rest for 15 seconds between exercises.

2. The 30-Minute Cardio Crusher

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration (seconds) | Sets | |--------------------|-------------------|------| | High Knees | 40 | 4 | | Burpees | 30 | 4 | | Lateral Lunges | 30 | 4 | | Plank Jacks | 30 | 4 | | Tuck Jumps | 30 | 4 |

Tips:

• Maintain a steady pace to keep your heart rate up.
• Hydrate before starting.

3. The 15-Minute Tabata Challenge

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |--------------------|-------------------|------| | Squat Jumps | 20 | 8 | | Push-Ups | 20 | 8 | | Burpees | 20 | 8 | | Plank | 20 | 8 |

Tips:

• Perform each exercise at maximum effort.
• Take a 10-second rest between exercises.

4. The Quick Core HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Bicycle Crunches | 30 | 3 | | Russian Twists | 30 | 3 | | Plank Shoulder Taps | 30 | 3 | | Leg Raises | 30 | 3 |

Tips:

• Engage your core throughout each exercise.
• Keep your movements controlled.

5. The Lower Body Burn

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Jump Squats | 30 | 4 | | Reverse Lunges | 30 | 4 | | Glute Bridges | 30 | 4 | | Side Lunges | 30 | 4 |

Tips:

• Focus on squeezing your glutes at the top of each movement.
• Rest for 15 seconds between exercises.

6. The Upper Body Burnout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Diamond Push-Ups | 30 | 3 | | Tricep Dips (on chair) | 30 | 3 | | Plank to Push-Up | 30 | 3 | | Arm Circles | 30 | 3 |

Tips:

• Keep your core tight during push-ups.
• Control your descent in tricep dips.

7. The Family Fun HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Animal Walks (bear, crab) | 30 | 3 | | Freeze Dance (stop when music stops) | 1 minute | 3 | | Partner High-Fives | 30 | 3 |

Tips:

• Make it a game to keep everyone engaged.
• Adjust the intensity based on age and fitness level.

8. The Mindful HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-200

| Exercise | Duration (seconds) | Sets | |------------------------|-------------------|------| | Slow Bodyweight Squats | 30 | 3 | | Deep Breathing Lunges | 30 | 3 | | Gentle Plank Hold | 30 | 3 | | Stretching Cool Down | 60 | 3 |

Tips:

• Focus on your breathing and movement quality.
• Perfect for beginners or those looking for a lighter session.

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit from home while keeping costs down. With HipTrain, you can access live 1-on-1 personal training sessions tailored to your fitness goals at an affordable price. Plus, our services are HSA/FSA approved, making it easier to invest in your health.