A 4-day bodyweight HIIT program for those with a base level of fitness. Denser circuits, shorter rest, and a mix of plyometric and core work — no equipment needed.
This intermediate home HIIT plan steps up the intensity with denser circuits, plyometric power moves, and shorter rest. Each day carries a different format cue — AMRAP, for-time, or straight rounds — noted at the top of the session. No equipment is required, so you can train hard anywhere.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 4 × 10 · superset A | 15s |
| Jump Squat | 4 × 15 · superset A | 15s |
| Push-Up | 4 × 12-15 · superset A | 15s |
| Mountain Climber | 4 × 40s · superset A | 15s |
| Plank Jacks | 4 × 30s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jump Squat | 4 × 15 · superset A | 15s |
| Jumping Lunge | 4 × 40s · superset A | 15s |
| Skater | 4 × 40s · superset A | 15s |
| Glute Bridge | 4 × 20 · superset A | 15s |
| Flutter Kicks | 4 × 40s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 4 × 15 · superset A | 15s |
| Bear Crawl | 4 × 40s · superset A | 15s |
| Inchworm | 4 × 10 · superset A | 15s |
| Bicycle Crunch | 4 × 40s · superset A | 15s |
| High Plank | 4 × 45s · superset A | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 5 × 10 · superset A | 20s |
| Jumping Jacks | 5 × 40s · superset A | 20s |
| Tuck Jump | 5 × 12 · superset A | 20s |
| Russian Twist | 5 × 30 · superset A | 20s |
| Sit-Up | 5 × 15 · superset A | 30s |
The Home HIIT plan is 4 days a week, with sessions of about 40 minutes, over 6 weeks.
None. Every exercise in the Home HIIT plan uses your bodyweight, so you can do it at home.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
The pace and volume assume a base level of fitness. If you are new to HIIT, start with the beginner home plan first.
As Many Rounds As Possible — you repeat the circuit continuously with minimal rest to accumulate work. Here we cap it at a set number of rounds for structure.
Spread the 4 days across the week with at least one rest day between the harder sessions to recover.
Warm up thoroughly. Keep landings soft and controlled on all plyometric moves. Scale burpees and jumps down if your form breaks down. Stop if you feel sharp pain, and hydrate throughout.
Track this plan free — sets, rest timers & AI coaching
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