A demanding 5-day bodyweight HIIT program for advanced athletes. High-volume circuits, explosive plyometrics, and minimal rest — all with zero equipment.
This advanced home HIIT plan is built for athletes who want a real challenge with no equipment. Expect high-volume circuits, explosive plyometrics, and formats that rotate between AMRAP, EMOM, and for-time — each noted at the top of the session. Pace yourself, protect your landings, and chase measurable progress every week.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 5 × 12 · superset A | 10s |
| Jump Squat | 5 × 20 · superset A | 10s |
| Mountain Climber | 5 × 45s · superset A | 10s |
| Push-Up | 5 × 20 · superset A | 10s |
| Plank Jacks | 5 × 45s · superset A | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Broad Jump | 6 × 8 · superset A | 20s |
| Tuck Jump | 6 × 12 · superset A | 20s |
| Jumping Lunge | 6 × 40s · superset A | 20s |
| Skater | 6 × 40s · superset A | 20s |
| Star Jump | 6 × 30s · superset A | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 6 × 15 · superset A | 15s |
| Push-Up | 6 × 20 · superset A | 15s |
| Jump Squat | 6 × 20 · superset A | 15s |
| Bear Crawl | 6 × 45s · superset A | 15s |
| Sit-Up | 6 × 20 · superset A | 30s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Mountain Climber | 5 × 45s · superset A | 15s |
| High Knees | 5 × 45s · superset A | 15s |
| Bicycle Crunch | 5 × 50 · superset A | 15s |
| Russian Twist | 5 × 40 · superset A | 15s |
| High Plank | 5 × 60s · superset A | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 4 × 15 · superset A | 10s |
| Jumping Jacks | 4 × 50s · superset A | 10s |
| Jump Squat | 4 × 20 · superset A | 10s |
| Tuck Jump | 4 × 15 · superset A | 10s |
| Flutter Kicks | 4 × 50s · superset A | 20s |
The Home HIIT plan is 5 days a week, with sessions of about 45 minutes, over 6 weeks.
None. Every exercise in the Home HIIT plan uses your bodyweight, so you can do it at home.
The Home HIIT plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Advanced trainees with a strong conditioning base who can maintain form under fatigue. If in doubt, start with the intermediate plan.
Every Minute On the Minute — you begin each movement at the top of a new minute and rest with whatever time is left. It self-regulates intensity as fatigue builds.
Prioritise sleep, protein, and hydration. Deload or take an extra rest day whenever performance drops or soreness lingers.
This plan is genuinely demanding. Warm up fully, keep plyometric landings soft, and stop a set the moment form degrades — quality reps drive results and prevent injury. Deload every 4th week if needed.
Track this plan free — sets, rest timers & AI coaching
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