10 Best Bodyweight HIIT Workouts for Effective Home Training

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, especially when you’re training at home. Bodyweight HIIT workouts are perfect for all fitness levels and require no equipment, making them accessible and effective. Here are the 10 best bodyweight HIIT workouts for 2026 that you can incorporate into your home training routine.

1. Tabata Training

Duration: 20 seconds on, 10 seconds off
Sets: 8 rounds (4 minutes total)
Calories Burned: Approximately 100-150
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|------| | Jump Squats | 20 | | Push-Ups | 20 | | Burpees | 20 | | High Knees | 20 |

2. 30-20-10 Workout

Duration: 30 seconds on, 20 seconds on, 10 seconds on
Sets: 3 rounds (15 minutes total)
Calories Burned: Approximately 150-200
Difficulty Level: Advanced

| Exercise | Reps | |------------------|------| | Mountain Climbers| 30 | | Plank Jacks | 20 | | Sprint in Place | 10 |

3. EMOM (Every Minute on the Minute)

Duration: 40 seconds work, 20 seconds rest
Sets: 10 rounds (10 minutes total)
Calories Burned: Approximately 120-180
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|------| | Jumping Lunges | 10 | | Push-Up to T-Plank | 8 | | Skaters | 12 |

4. Circuit Blast

Duration: 45 seconds on, 15 seconds off
Sets: 4 rounds (20 minutes total)
Calories Burned: Approximately 200-250
Difficulty Level: Beginner to Advanced

| Exercise | Reps | |------------------|------| | Bodyweight Squats | 15 | | Tricep Dips (on a chair) | 12 | | Bicycle Crunches | 15 | | Side Lunges | 10 per side |

5. Pyramid HIIT

Duration: 30 seconds work, increasing up to 60 seconds, then back down
Sets: 4 rounds (20 minutes total)
Calories Burned: Approximately 150-220
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|------| | Burpees | 10 | | Push-Ups | 8 | | Jump Squats | 10 | | Plank Hold | 30 seconds |

6. Full-Body Burn

Duration: 30 seconds on, 30 seconds off
Sets: 5 rounds (25 minutes total)
Calories Burned: Approximately 200-300
Difficulty Level: All Levels

| Exercise | Reps | |------------------|------| | Jumping Jacks | 30 | | Push-Ups | 10 | | Squat Jumps | 15 | | Plank Hold | 30 seconds |

7. Core Crusher

Duration: 40 seconds on, 20 seconds off
Sets: 4 rounds (16 minutes total)
Calories Burned: Approximately 100-150
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|------| | Plank | 40 seconds | | Russian Twists | 15 per side | | Leg Raises | 12 | | Flutter Kicks | 30 seconds |

8. Speed and Agility

Duration: 30 seconds on, 15 seconds off
Sets: 3 rounds (15 minutes total)
Calories Burned: Approximately 150-200
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|------| | High Knees | 30 seconds | | Lateral Shuffles | 30 seconds | | Quick Feet | 30 seconds | | Butt Kicks | 30 seconds |

9. Power HIIT

Duration: 20 seconds on, 10 seconds off
Sets: 6 rounds (12 minutes total)
Calories Burned: Approximately 120-180
Difficulty Level: Advanced

| Exercise | Reps | |------------------|------| | Plyo Push-Ups | 8 | | Tuck Jumps | 10 | | Single-Leg Squats| 6 per leg | | Burpees | 8 |

10. Flexibility HIIT

Duration: 40 seconds on, 20 seconds off
Sets: 4 rounds (16 minutes total)
Calories Burned: Approximately 80-120
Difficulty Level: All Levels

| Exercise | Reps | |------------------|------| | Forward Fold | 40 seconds | | Cat-Cow Stretch | 40 seconds | | Downward Dog | 40 seconds | | Child’s Pose | 40 seconds |

These workouts can be easily modified based on your fitness level and schedule. Incorporating bodyweight HIIT routines into your home training can lead to significant improvements in strength, endurance, and overall fitness.

For personalized guidance and structured workouts tailored to your fitness goals, consider HipTrain for your personal training needs. With live 1-on-1 video sessions, flexible scheduling, and HSA/FSA eligibility, HipTrain offers an affordable solution for effective training from the comfort of your home.