10 Best Bodyweight HIIT Workouts for Home 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit at home without the need for any equipment. They are quick, effective, and can be tailored to fit any fitness level. Here are the 10 best bodyweight HIIT workouts for home that you can start today!

1. Full-Body Blitz

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | High Knees | 30 sec | 4 | | Bodyweight Squats | 30 sec | 4 | | Plank | 30 sec | 4 |

2. Lower Body Burn

Duration: 25 minutes
Difficulty: Beginner
Calories Burned: Approximately 180
Equipment: None

| Exercise | Duration | Sets | |-----------------------|----------|------| | Bodyweight Squats | 45 sec | 3 | | Lunges | 45 sec | 3 | | Glute Bridges | 45 sec | 3 | | Wall Sit | 45 sec | 3 | | Calf Raises | 45 sec | 3 |

3. Core Crusher

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: Approximately 150
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Plank Jacks | 30 sec | 4 | | Russian Twists | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Side Plank (each side) | 30 sec | 4 |

4. Cardio Kick

Duration: 30 minutes
Difficulty: Advanced
Calories Burned: Approximately 250
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 5 | | Skaters | 30 sec | 5 | | Jump Squats | 30 sec | 5 | | Tuck Jumps | 30 sec | 5 | | High Knees | 30 sec | 5 |

5. Upper Body Strength

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Push-Ups | 30 sec | 4 | | Tricep Dips (on chair)| 30 sec | 4 | | Plank Up-Downs | 30 sec | 4 | | Pike Push-Ups | 30 sec | 4 | | Inchworms | 30 sec | 4 |

6. HIIT Ladder Workout

Duration: 20 minutes
Difficulty: Advanced
Calories Burned: Approximately 230
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | 10 Jumping Jacks | 1 min | 1 | | 10 Push-Ups | 1 min | 1 | | 10 Squats | 1 min | 1 | | 9 Jumping Jacks | 1 min | 1 | | 9 Push-Ups | 1 min | 1 |

(Continue reducing reps until you reach 1)

7. Tabata Training

Duration: 16 minutes
Difficulty: Beginner to Intermediate
Calories Burned: Approximately 150
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Jumping Jacks | 20 sec | 8 | | Rest | 10 sec | 8 | | Bodyweight Squats | 20 sec | 8 | | Rest | 10 sec | 8 |

8. Plyometric Power

Duration: 30 minutes
Difficulty: Advanced
Calories Burned: Approximately 300
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 4 | | Box Jumps | 30 sec | 4 | | Lateral Hops | 30 sec | 4 | | Plyometric Push-Ups | 30 sec | 4 | | Broad Jumps | 30 sec | 4 |

9. Quick HIIT Circuit

Duration: 15 minutes
Difficulty: Beginner
Calories Burned: Approximately 120
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Mountain Climbers | 30 sec | 3 | | High Knees | 30 sec | 3 | | Plank | 30 sec | 3 | | Side Lunges | 30 sec | 3 |

10. Dynamic Duo

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200
Equipment: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Alternating Lunges | 30 sec | 4 | | Push-Up to T-Plank | 30 sec | 4 | | Jump Squats | 30 sec | 4 | | Bear Crawls | 30 sec | 4 |

Why Choose HipTrain?

While these bodyweight HIIT workouts are fantastic for getting fit at home, having a certified personal trainer can elevate your fitness journey. HipTrain offers affordable live 1-on-1 video personal training that’s flexible for busy professionals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.