Best HIIT Bodyweight Workout Plans for Home 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for any equipment. Here, we've compiled the best bodyweight HIIT workout plans for 2025 that you can do in your living room, backyard, or anywhere you have space. These workouts are designed to maximize calorie burn and build strength, making them perfect for busy professionals looking to squeeze in a quick session.

1. The 20-Minute Full-Body Burn

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 1 min | 3 | | Push-Ups | 30 sec | 3 | | Squat Jumps | 1 min | 3 | | Plank | 30 sec | 3 | | High Knees | 1 min | 3 | | Rest | 30 sec | 3 |

2. Core Crusher HIIT

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Bicycle Crunches | 30 sec | 3 | | Mountain Climbers | 1 min | 3 | | Leg Raises | 30 sec | 3 | | Plank Jacks | 1 min | 3 | | Russian Twists | 30 sec | 3 | | Rest | 30 sec | 3 |

3. Lower Body Blast

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 350 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Squats | 1 min | 3 | | Lunges | 30 sec | 3 | | Glute Bridges | 1 min | 3 | | Side Lunges | 30 sec | 3 | | Wall Sit | 1 min | 3 | | Rest | 30 sec | 3 |

4. Upper Body HIIT

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Push-Ups | 1 min | 3 | | Tricep Dips | 1 min | 3 | | Plank Shoulder Taps| 1 min | 3 | | Pike Push-Ups | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Cardio HIIT Circuit

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 400 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 1 min | 4 | | Skaters | 1 min | 4 | | Jump Squats | 1 min | 4 | | Fast Feet | 1 min | 4 | | Rest | 30 sec | 4 |

6. Quick HIIT for Busy Schedules

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Bodyweight Squats | 1 min | 1 | | Push-Ups | 1 min | 1 | | Plank | 1 min | 1 | | Rest | 30 sec | 1 |

7. Family-Friendly HIIT

• Duration: 30 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 300 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Animal Walks | 1 min | 3 | | Dance Break | 1 min | 3 | | Freeze Tag | 1 min | 3 | | Follow the Leader | 1 min | 3 | | Rest | 30 sec | 3 |

8. Tabata HIIT

• Duration: 20 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 350 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 |

9. HIIT for Flexibility

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Dynamic Stretching | 1 min | 3 | | Yoga Flow | 1 min | 3 | | Cool Down Stretch | 1 min | 3 | | Rest | 30 sec | 3 |

10. Beginner Bodyweight HIIT

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | March in Place | 1 min | 3 | | Wall Push-Ups | 1 min | 3 | | Seated Leg Lifts | 1 min | 3 | | Rest | 30 sec | 3 |

Get Started with HipTrain

With these bodyweight HIIT workouts, you can easily incorporate fitness into your busy schedule. For personalized guidance, consider trying HipTrain, which offers live 1-on-1 video personal training sessions with certified trainers. Our affordable pricing options make it easier for you to stay on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!