10 Best Bodyweight HIIT Workouts for Home in 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get in shape from the comfort of your home. They require no equipment and are perfect for burning fat and building strength. Here are the 10 best bodyweight HIIT workouts for 2026 that you can easily incorporate into your home workout plans.

1. Tabata Burpees

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Calories Burned: ~100
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |-----------|-----------|------| | Burpees | 20 seconds| 8 | | Rest | 10 seconds| 8 |

How to Do It:

1. Start in a standing position.
2. Drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

2. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~80
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | |------------------|-----------|------| | Mountain Climbers| 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Start in a plank position.
2. Drive your knees towards your chest alternately as fast as you can.

3. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~75
Difficulty Level: Beginner

| Exercise | Duration | Sets | |-----------|-----------|------| | High Knees| 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Stand with your feet hip-width apart.
2. Run in place while lifting your knees as high as possible.

4. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~90
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |------------|-----------|------| | Plank Jacks| 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Start in a plank position.
2. Jump your feet out wide and back together, like a jumping jack.

5. Jump Squats

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~85
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |-------------|-----------|------| | Jump Squats | 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Stand with your feet shoulder-width apart.
2. Squat down and explode upward, landing softly back into the squat.

6. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~80
Difficulty Level: Intermediate

| Exercise | Duration | Sets | |----------|-----------|------| | Skaters | 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Stand on one leg and leap sideways to land on the other leg, mimicking a speed skater.

7. Push-Up to T-Plank

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~90
Difficulty Level: Advanced

| Exercise | Duration | Sets | |------------------|-----------|------| | Push-Up to T-Plank| 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Perform a push-up, then rotate your body to one side, raising your arm towards the ceiling.
2. Alternate sides with each rep.

8. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~70
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Sets | |---------------|-----------|------| | Lateral Lunges| 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Stand tall and take a big step to the side, bending the knee while keeping the other leg straight.
2. Return to standing and switch sides.

9. Bicycle Crunches

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~60
Difficulty Level: Beginner

| Exercise | Duration | Sets | |-------------------|-----------|------| | Bicycle Crunches | 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Lie on your back, lift your legs, and alternate bringing your elbow to the opposite knee.

10. Burpee Broad Jumps

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~100
Difficulty Level: Advanced

| Exercise | Duration | Sets | |------------------------|-----------|------| | Burpee Broad Jumps | 30 seconds| 5 | | Rest | 15 seconds| 5 |

How to Do It:

1. Perform a burpee, then jump forward as far as you can.

Conclusion

These bodyweight HIIT workouts are perfect for fat-burning and can be tailored to fit any fitness level. At HipTrain, we offer affordable live 1-on-1 personal training sessions that can help you master these techniques and achieve your fitness goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.