Top 10 Bodyweight HIIT Workout Plans for Home Fitness

Are you looking to elevate your fitness routine without the need for expensive gym memberships or bulky equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve your fitness goals right from the comfort of your home. Updated January 2026, here are the top 10 bodyweight HIIT workout plans that you can easily incorporate into your home fitness routine.

1. Full-Body Burn

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 400

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-ups | 15 | 3 | | Squats | 20 | 3 | | Plank | 30 seconds | 3 | | Burpees | 10 | 3 |

2. Core Crusher

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 300

| Exercise | Reps/Duration | Sets | |--------------------|---------------|------| | Mountain Climbers | 30 seconds | 3 | | Bicycle Crunches | 15 | 3 | | Russian Twists | 20 | 3 | | Leg Raises | 15 | 3 | | High Knees | 30 seconds | 3 |

3. Lower Body Blast

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 350

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Lunges | 15 each leg | 3 | | Glute Bridges | 20 | 3 | | Squat Jumps | 10 | 3 | | Side Lunges | 15 each side | 3 | | Calf Raises | 20 | 3 |

4. Cardio Kick

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 450

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | High Knees | 30 seconds | 4 | | Jump Squats | 15 | 4 | | Speed Skaters | 30 seconds | 4 | | Plyometric Push-ups| 10 | 4 | | Burpees | 15 | 4 |

5. Upper Body Strength

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 300

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Push-ups | 15 | 3 | | Tricep Dips | 15 | 3 | | Plank Up-Downs | 10 | 3 | | Pike Push-ups | 10 | 3 | | Superman Hold | 30 seconds | 3 |

6. HIIT for Beginners

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approx. 250

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Bodyweight Squats | 15 | 3 | | Wall Sit | 30 seconds | 3 | | Incline Push-ups | 10 | 3 | | Glute Bridges | 15 | 3 | | Jumping Jacks | 30 seconds | 3 |

7. Tabata Challenge

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approx. 400

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | - | | Mountain Climbers | 20 seconds | 8 | | Rest | 10 seconds | - |

8. Family Fun HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approx. 200

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Animal Walks | 30 seconds | 3 | | Balloon Pop Jump | 10 | 3 | | Freeze Dance | 30 seconds | 3 | | Partner Push-ups | 10 | 3 | | Team Relay Races | 30 seconds | 3 |

9. Quick 15-Minute HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approx. 200

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Jump Squats | 15 | 3 | | Plank Jacks | 30 seconds | 3 | | Bicycle Crunches | 15 | 3 | | Burpees | 10 | 3 |

10. Evening Wind Down

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: All levels
Calories Burned: Approx. 250

| Exercise | Reps/Duration | Sets | |-------------------|---------------|------| | Deep Breaths | 1 minute | 2 | | Child’s Pose | 1 minute | 2 | | Cat-Cow Stretch | 1 minute | 2 | | Seated Forward Bend| 1 minute | 2 |

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Each of these HIIT workouts can be adjusted to fit your fitness level and schedule. For those looking for a more personalized approach, HipTrain offers affordable live 1-on-1 video personal training with certified trainers who can guide you through these routines, ensuring you maximize your workout benefits. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.