Best Bodyweight HIIT Workout Plans for Quick Results

Are you looking to get fit without the hassle of a gym? Bodyweight HIIT workouts are an excellent way to achieve quick results right from the comfort of your home. These high-intensity interval training routines utilize your body weight, making them accessible and effective for all fitness levels. Updated December 2025, here are the best bodyweight HIIT workout plans that promise quick results.

1. The 20-Minute Full-Body Blast

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |--------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 30 seconds| 3 | | Bodyweight Squats | 30 seconds| 3 | | Plank | 30 seconds| 3 | | Rest | 30 seconds| 3 |

2. 15-Minute Cardio Crunch

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~150 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | High Knees | 30 seconds| 4 | | Burpees | 30 seconds| 4 | | Mountain Climbers | 30 seconds| 4 | | Skaters | 30 seconds| 4 | | Rest | 30 seconds| 4 |

3. The 25-Minute Core Crusher

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~300 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Plank Jacks | 30 seconds| 3 | | Russian Twists | 30 seconds| 3 | | Bicycle Crunches | 30 seconds| 3 | | Side Plank (each side)| 30 seconds| 3 | | Rest | 30 seconds| 3 |

4. Quick 10-Minute Leg Burn

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~100 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Lunges | 30 seconds| 2 | | Wall Sit | 30 seconds| 2 | | Step-Ups (using stairs)| 30 seconds| 2 | | Calf Raises | 30 seconds| 2 | | Rest | 30 seconds| 2 |

5. 30-Minute Upper Body Blitz

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Push-Up Variations | 30 seconds| 4 | | Tricep Dips | 30 seconds| 4 | | Plank Shoulder Taps | 30 seconds| 4 | | Inchworms | 30 seconds| 4 | | Rest | 30 seconds| 4 |

6. 20-Minute HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Jump Squats | 30 seconds| 3 | | T-Push-Ups | 30 seconds| 3 | | Side Lunges | 30 seconds| 3 | | Plank to Downward Dog | 30 seconds| 3 | | Rest | 30 seconds| 3 |

7. 25-Minute Full-Body HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Burpees | 30 seconds| 4 | | Jumping Lunges | 30 seconds| 4 | | Plank Jacks | 30 seconds| 4 | | High Knees | 30 seconds| 4 | | Rest | 30 seconds| 4 |

8. 15-Minute Abs and Cardio Combo

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~180 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Plank to Push-Up | 30 seconds| 3 | | Flutter Kicks | 30 seconds| 3 | | Burpees | 30 seconds| 3 | | Rest | 30 seconds| 3 |

9. 20-Minute Family HIIT

Equipment Needed: None
Difficulty Level: All levels
Calories Burned: ~150 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Partner Squats | 30 seconds| 3 | | High-Five Push-Ups | 30 seconds| 3 | | Wheelbarrow Walk | 30 seconds| 3 | | Relay Races | 30 seconds| 3 | | Rest | 30 seconds| 3 |

10. 30-Minute Advanced HIIT Challenge

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~350 calories

| Exercise | Duration | Sets | |-----------------------|-----------|------| | Burpee Box Jumps | 30 seconds| 4 | | Plyo Push-Ups | 30 seconds| 4 | | Single-Leg Deadlifts | 30 seconds| 4 | | Wall Walks | 30 seconds| 4 | | Rest | 30 seconds| 4 |

Conclusion

Whether you’re a beginner or an advanced athlete, these bodyweight HIIT workout plans offer something for everyone. They are quick, effective, and can be done anywhere with no equipment. For those seeking personalized guidance and support, consider HipTrain for affordable live 1-on-1 video personal training. Our certified trainers are here to help you achieve your fitness goals, all while being HSA/FSA approved for eligible expenses.