Top 10 Bodyweight HIIT Workout Plans for Home Fitness 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to get a killer workout in a short amount of time, making it ideal for busy professionals. Bodyweight HIIT workout plans require no equipment, making them perfect for home fitness. Here are the top 10 bodyweight HIIT workouts you can do at home in 2025, designed to maximize your efficiency and results.

1. The 20-Minute Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Jumping Jacks | 30 seconds| 4 | | Push-Ups | 10-15 | 4 | | Bodyweight Squats | 15-20 | 4 | | Plank | 30 seconds| 4 |

2. Core Crusher HIIT

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 150
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Mountain Climbers | 30 seconds| 4 | | Bicycle Crunches | 15-20 | 4 | | Russian Twists | 15-20 | 4 | | Plank Jacks | 30 seconds| 4 |

3. Lower Body Burn

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

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Jump Squats | 15-20 | 4 | | Lunges (Alternating) | 10-15 each| 4 | | Glute Bridges | 15-20 | 4 | | Single-Leg Deadlifts | 10-12 each| 4 |

4. Upper Body Strength HIIT

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 200
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Push-Ups | 10-15 | 4 | | Tricep Dips (on a chair)| 10-15 | 4 | | Plank Shoulder Taps | 30 seconds| 4 | | Inchworms | 10 | 4 |

5. Cardio Blast HIIT

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

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Burpees | 10-15 | 4 | | High Knees | 30 seconds| 4 | | Skaters | 30 seconds| 4 | | Side-to-Side Hops | 30 seconds| 4 |

6. Total Body Toning

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: Approx. 250
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Bodyweight Squats | 15-20 | 4 | | Push-Ups | 10-15 | 4 | | Plank | 30 seconds| 4 | | Leg Raises | 15-20 | 4 |

7. Quick-Fire HIIT

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approx. 100
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Jumping Jacks | 30 seconds| 3 | | Push-Ups | 10-15 | 3 | | Burpees | 10 | 3 | | Plank | 30 seconds| 3 |

8. Tabata Style HIIT

Duration: 24 minutes
Difficulty Level: Intermediate
Calories Burned: Approx. 300
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Squat Jumps | 20 seconds| 8 | | Push-Ups | 20 seconds| 8 | | High Knees | 20 seconds| 8 | | Plank Hold | 20 seconds| 8 |

9. Family-Friendly HIIT

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

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Animal Walks | 30 seconds| 4 | | Partner Squats | 10-15 | 4 | | Jumping Jacks | 30 seconds| 4 | | Wheelbarrow Walks | 30 seconds| 4 |

10. Stress Relief HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approx. 150
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-----------|------| | Deep Breathing Squats | 10-15 | 3 | | Child’s Pose Hold | 30 seconds| 3 | | Cat-Cow Stretch | 10-12 | 3 | | Lying Side Leg Raises | 10-15 each| 3 |

With these bodyweight HIIT workouts, you can stay fit and healthy without the need for a gym. For those looking for personalized guidance, consider HipTrain. We offer live 1-on-1 video personal training with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our affordable pricing compared to traditional gyms and eligibility for HSA/FSA expenses make us a smart choice for your fitness journey.