Best HIIT Workout Plans for Effective Bodyweight Training

High-Intensity Interval Training (HIIT) is one of the most effective workout methods for burning calories and building strength, especially when it comes to bodyweight training. With 2025 just around the corner, it's time to elevate your fitness game with the best HIIT workout plans that you can do from the comfort of your home. Updated January 2026, here are the top HIIT workout plans that will transform your body and boost your fitness levels.

1. Full Body HIIT Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

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

2. Lower Body HIIT Circuit

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jump Squats | 15 | 4 | 30 sec | | Lunges | 15 per leg | 4 | 30 sec | | Glute Bridges | 20 | 4 | 30 sec | | High Knees | 30 | 4 | 30 sec | | Side Lunges | 15 per side | 4 | 30 sec |

3. Upper Body HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Diamond Push-Ups | 10 | 4 | 30 sec | | Pike Push-Ups | 10 | 4 | 30 sec | | Tricep Dips | 15 | 4 | 30 sec | | Plank Shoulder Taps | 20 | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec |

4. Core Crusher HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bicycle Crunches | 20 | 4 | 30 sec | | Russian Twists | 15 per side | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Leg Raises | 15 | 4 | 30 sec | | Flutter Kicks | 20 | 4 | 30 sec |

5. Cardio HIIT Challenge

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 15 | 5 | 30 sec | | Jump Rope (or mimic) | 1 min| 5 | 30 sec | | Skaters | 20 | 5 | 30 sec | | Tuck Jumps | 10 | 5 | 30 sec | | Shadow Boxing | 1 min| 5 | 30 sec |

6. Tabata HIIT Workout

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Push-Ups | 20 | 8 | 20 sec | | Squat Jumps | 20 | 8 | 20 sec | | Plank | 30 sec | 8 | 20 sec | | Mountain Climbers | 20 | 8 | 20 sec |

7. Quick HIIT for Busy Schedules

Duration: 10 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 100-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 1 | 30 sec | | Push-Ups | 10 | 1 | 30 sec | | Bodyweight Squats | 15 | 1 | 30 sec | | Burpees | 5 | 1 | 30 sec | | Plank | 30 sec | 1 | 30 sec |

8. Family-Friendly HIIT Session

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Family Relay Races | 1 min| 4 | 30 sec | | Animal Walks (Bear, Crab) | 1 min | 4 | 30 sec | | Balloon Pop Challenge | 1 min| 4 | 30 sec | | Freeze Dance | 2 min| 4 | 30 sec |

9. Challenge Yourself: HIIT Ladder

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | 1 Burpee | 1 | 5 | 30 sec | | 2 Push-Ups | 2 | 5 | 30 sec | | 3 Squats | 3 | 5 | 30 sec | | 4 Mountain Climbers | 4 | 5 | 30 sec | | 5 Jumping Jacks | 5 | 5 | 30 sec |

10. HIIT for Flexibility

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dynamic Stretching | 10 | 3 | 30 sec | | Yoga Sun Salutations | 5 | 3 | 30 sec | | Static Stretching | 15 | 3 | 30 sec |

These HIIT workout plans are designed to fit any fitness level and can be easily performed at home without any equipment. If you're looking for personalized guidance and support while working on these workouts, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart choice for your fitness journey.