Top 10 Bodyweight HIIT Workout Plans for Quick Fitness

Looking to get fit without the hassle of equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for quick fitness routines that you can do anywhere. Updated January 2026, we’ve compiled a list of the top 10 bodyweight HIIT workout plans that will challenge your body and boost your metabolism.

1. Full Body Blast

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Reps | Sets | Duration | |------------------|--------|-------|------------| | Jump Squats | 15 | 3 | 30 seconds | | Push-Ups | 12 | 3 | 30 seconds | | Burpees | 10 | 3 | 30 seconds | | Mountain Climbers| 20 | 3 | 30 seconds | | Plank Jacks | 15 | 3 | 30 seconds |

2. Core Crusher

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150
• Workout Table:

| Exercise | Reps | Sets | Duration | |-----------------------|--------|-------|------------| | Bicycle Crunches | 20 | 3 | 30 seconds | | Plank | 30 sec | 3 | 30 seconds | | Russian Twists | 15 | 3 | 30 seconds | | Leg Raises | 12 | 3 | 30 seconds | | Flutter Kicks | 20 | 3 | 30 seconds |

3. Cardio Conditioning

• Duration: 25 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 300
• Workout Table:

| Exercise | Reps | Sets | Duration | |--------------------|--------|-------|------------| | High Knees | 30 sec | 4 | 30 seconds | | Skaters | 15 | 4 | 30 seconds | | Burpees | 12 | 4 | 30 seconds | | Jumping Jacks | 30 sec | 4 | 30 seconds | | Tuck Jumps | 10 | 4 | 30 seconds |

4. Strength & Sculpt

• Duration: 30 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250
• Workout Table:

| Exercise | Reps | Sets | Duration | |----------------------|--------|-------|------------| | Push-Ups | 15 | 4 | 30 seconds | | Tricep Dips | 12 | 4 | 30 seconds | | Squat Jumps | 10 | 4 | 30 seconds | | Plank Shoulder Taps | 20 | 4 | 30 seconds | | Side Lunges | 12 | 4 | 30 seconds |

5. Lower Body Burn

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 200
• Workout Table:

| Exercise | Reps | Sets | Duration | |--------------------|--------|-------|------------| | Bodyweight Squats | 15 | 3 | 30 seconds | | Glute Bridges | 15 | 3 | 30 seconds | | Side Lunges | 10 | 3 | 30 seconds | | Calf Raises | 20 | 3 | 30 seconds | | Wall Sit | 30 sec | 3 | 30 seconds |

6. Upper Body Tone

• Duration: 15 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180
• Workout Table:

| Exercise | Reps | Sets | Duration | |-----------------------|--------|-------|------------| | Diamond Push-Ups | 10 | 3 | 30 seconds | | Plank Up-Downs | 12 | 3 | 30 seconds | | Pike Push-Ups | 10 | 3 | 30 seconds | | Superman Lifts | 15 | 3 | 30 seconds | | Reverse Snow Angels | 15 | 3 | 30 seconds |

7. High-Intensity Circuit

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 350
• Workout Table:

| Exercise | Reps | Sets | Duration | |-------------------------|--------|-------|------------| | Burpees | 15 | 4 | 30 seconds | | Jump Squats | 15 | 4 | 30 seconds | | Plank Jacks | 20 | 4 | 30 seconds | | Push-Ups | 12 | 4 | 30 seconds | | Tuck Jumps | 10 | 4 | 30 seconds |

8. Mobility & Flexibility

• Duration: 15 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 100
• Workout Table:

| Exercise | Reps | Sets | Duration | |------------------------|--------|-------|------------| | Cat-Cow Stretches | 10 | 3 | 30 seconds | | Downward Dog | 30 sec | 3 | 30 seconds | | Seated Forward Bend | 30 sec | 3 | 30 seconds | | Child’s Pose | 30 sec | 3 | 30 seconds | | Pigeon Pose | 30 sec | 3 | 30 seconds |

9. Quick Core Challenge

• Duration: 10 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 80
• Workout Table:

| Exercise | Reps | Sets | Duration | |-----------------------|--------|-------|------------| | Plank | 30 sec | 3 | 30 seconds | | Side Plank (each side)| 20 sec | 3 | 30 seconds | | Heel Touches | 15 | 3 | 30 seconds | | Dead Bugs | 12 | 3 | 30 seconds | | Reverse Crunches | 15 | 3 | 30 seconds |

10. Express HIIT

• Duration: 10 minutes
• Difficulty Level: All Levels
• Calories Burned: Approximately 100
• Workout Table:

| Exercise | Reps | Sets | Duration | |-----------------------|--------|-------|------------| | High Knees | 30 sec | 2 | 30 seconds | | Jumping Jacks | 30 sec | 2 | 30 seconds | | Squats | 15 | 2 | 30 seconds | | Push-Ups | 10 | 2 | 30 seconds | | Burpees | 5 | 2 | 30 seconds |

Why Choose HipTrain for Your HIIT Workouts?

With live 1-on-1 video personal training, HipTrain offers a flexible and affordable solution for busy professionals. Our certified personal trainers can tailor these HIIT workout plans to your fitness level and goals, making it easy to stay committed and engaged. Plus, our services are HSA/FSA approved for eligible expenses, making it a budget-friendly option for everyone.