10 Best Bodyweight HIIT Workouts to Try at Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and improve cardiovascular fitness without needing any equipment. Bodyweight HIIT workouts can be done anywhere, making them perfect for home workouts. Here’s a list of the 10 best bodyweight HIIT workouts you can try at home in 2026.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

2. Mountain Climbers Madness

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

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

3. Jump Squats

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Reps: 10-15
• Calories Burned: Approximately 9-14 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |--------------|-----------| | Jump Squats | 20 seconds| | Rest | 10 seconds|

4. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

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

5. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Reps: As many as possible
• Calories Burned: Approximately 7-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |---------------|-----------| | Plank Jacks | 20 seconds| | Rest | 10 seconds|

6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: 8-12
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | |--------------|-----------| | Tuck Jumps | 20 seconds| | Rest | 10 seconds|

7. Lateral Bounds

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-15
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |-----------------|-----------| | Lateral Bounds | 30 seconds| | Rest | 15 seconds|

8. Push-Up to Shoulder Tap

• Duration: 20 seconds on, 10 seconds off
• Sets: 5
• Reps: 6-10
• Calories Burned: Approximately 6-9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |-----------------------|-----------| | Push-Up to Shoulder Tap| 20 seconds| | Rest | 10 seconds|

9. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-15
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

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

10. Bear Crawls

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: 10-15 steps
• Calories Burned: Approximately 7-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |--------------|-----------| | Bear Crawls | 20 seconds| | Rest | 10 seconds|

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit from the comfort of their home. With no equipment required, you can easily incorporate them into your fitness routine. For personalized guidance, consider trying HipTrain. We offer affordable live 1-on-1 video personal training with certified trainers, making it easy to fit your workouts into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!