10 Best Bodyweight HIIT Workouts for Busy People 2026

Updated January 2026

For busy individuals looking to stay fit without the need for gym equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are a game-changer. These routines can be done in the comfort of your home and require minimal time investment. Here are the 10 best bodyweight HIIT workouts for busy people in 2026.

1. Tabata Burpees

• Duration: 4 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------|----------|-------| | 1 | Burpees | 20 sec | 10 sec| | 2 | Burpees | 20 sec | 10 sec| | 3 | Burpees | 20 sec | 10 sec| | 4 | Burpees | 20 sec | 10 sec| | 5 | Burpees | 20 sec | 10 sec| | 6 | Burpees | 20 sec | 10 sec| | 7 | Burpees | 20 sec | 10 sec| | 8 | Burpees | 20 sec | 10 sec|

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2. Jump Squats and Push-ups Circuit

• Duration: 15 minutes
• Sets: 3 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 300 calories
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|---------------|----------|-------| | 1 | Jump Squats | 30 sec | 30 sec| | 2 | Push-ups | 30 sec | 30 sec| | 3 | Jump Squats | 30 sec | 30 sec| | 4 | Push-ups | 30 sec | 30 sec| | 5 | Jump Squats | 30 sec | 30 sec| | 6 | Push-ups | 30 sec | 30 sec| | 7 | Jump Squats | 30 sec | 30 sec| | 8 | Push-ups | 30 sec | 30 sec|

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3. High Knees and Plank Jacks

• Duration: 10 minutes
• Sets: 5 rounds (40 seconds on, 20 seconds off)
• Calories Burned: 200 calories
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|---------------|----------|-------| | 1 | High Knees | 40 sec | 20 sec| | 2 | Plank Jacks | 40 sec | 20 sec| | 3 | High Knees | 40 sec | 20 sec| | 4 | Plank Jacks | 40 sec | 20 sec| | 5 | High Knees | 40 sec | 20 sec|

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4. Mountain Climbers and T-Push-ups

• Duration: 12 minutes
• Sets: 4 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 250 calories
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------------|----------|-------| | 1 | Mountain Climbers | 30 sec | 30 sec| | 2 | T-Push-ups | 30 sec | 30 sec| | 3 | Mountain Climbers | 30 sec | 30 sec| | 4 | T-Push-ups | 30 sec | 30 sec|

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5. Lateral Shuffles and Squat Thrusts

• Duration: 8 minutes
• Sets: 4 rounds (20 seconds on, 10 seconds off)
• Calories Burned: 150 calories
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------------|----------|-------| | 1 | Lateral Shuffles | 20 sec | 10 sec| | 2 | Squat Thrusts | 20 sec | 10 sec| | 3 | Lateral Shuffles | 20 sec | 10 sec| | 4 | Squat Thrusts | 20 sec | 10 sec|

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6. Skaters and Plank Twists

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 200 calories
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|----------------|----------|-------| | 1 | Skaters | 30 sec | 30 sec| | 2 | Plank Twists | 30 sec | 30 sec| | 3 | Skaters | 30 sec | 30 sec| | 4 | Plank Twists | 30 sec | 30 sec|

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7. Burpee Ladder

• Duration: 12 minutes
• Sets: 4 rounds (10-20-30-40 seconds)
• Calories Burned: 300 calories
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------|----------|-------| | 1 | Burpees | 10 sec | 10 sec| | 2 | Burpees | 20 sec | 20 sec| | 3 | Burpees | 30 sec | 30 sec| | 4 | Burpees | 40 sec | 40 sec|

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8. Shadow Boxing

• Duration: 10 minutes
• Sets: 5 rounds (1 minute on, 30 seconds off)
• Calories Burned: 200 calories
• Difficulty Level: Beginner
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------------|----------|-------| | 1 | Shadow Boxing | 1 min | 30 sec| | 2 | Shadow Boxing | 1 min | 30 sec| | 3 | Shadow Boxing | 1 min | 30 sec| | 4 | Shadow Boxing | 1 min | 30 sec| | 5 | Shadow Boxing | 1 min | 30 sec|

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9. Core Crusher HIIT

• Duration: 15 minutes
• Sets: 3 rounds (45 seconds on, 15 seconds off)
• Calories Burned: 250 calories
• Difficulty Level: Intermediate
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------------|----------|-------| | 1 | Bicycle Crunches | 45 sec | 15 sec| | 2 | Plank Hold | 45 sec | 15 sec| | 3 | Russian Twists | 45 sec | 15 sec|

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10. Full-Body Burnout

• Duration: 20 minutes
• Sets: 4 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 350 calories
• Difficulty Level: Advanced
• Equipment Needed: None

Workout Table

| Round | Exercise | Duration | Rest | |-------|------------------|----------|-------| | 1 | Jumping Jacks | 30 sec | 30 sec| | 2 | Lunges | 30 sec | 30 sec| | 3 | Push-ups | 30 sec | 30 sec| | 4 | Burpees | 30 sec | 30 sec|

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These bodyweight HIIT workouts are perfect for busy individuals looking to maximize their fitness in minimal time. With the ability to perform them anywhere, you can integrate these routines into your daily life seamlessly.

For personalized guidance and support, consider trying HipTrain. We offer affordable, live 1-on-1 video personal training sessions with certified trainers, making it easy to fit fitness into your hectic schedule. Plus, our services are HSA/FSA approved!