10 Best Bodyweight HIIT Workouts You Can Do at Home (2026)

Updated January 2026

High-Intensity Interval Training (HIIT) has gained immense popularity due to its efficiency and effectiveness in burning calories and building strength. The best part? You can do it all from the comfort of your home without any special equipment. Here are the 10 best bodyweight HIIT workouts you can easily incorporate into your 2026 fitness plan.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------|------| | Burpees | 8-10 |

Instructions:

1. Start in a standing position.
2. Drop into a squat, place your hands on the ground, and kick your feet back into a plank.
3. Perform a push-up (optional).
4. Jump your feet back to your hands and explode into a jump.

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2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|-----------| | Mountain Climbers| 20-30 |

Instructions:

1. Start in a plank position.
2. Drive one knee towards your chest, then switch legs rapidly.

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3. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 12-16 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Jump Squats | 10-15 |

Instructions:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump explosively.
3. Land softly and go directly into the next squat.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Plank Jacks | 15-20 |

Instructions:

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

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5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 10-15 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|-----------| | High Knees | 20-30 |

Instructions:

1. Stand in place and run, bringing your knees up to hip height.

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6. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Lateral Lunges | 10 each side |

Instructions:

1. Step out to the side into a lunge, keeping your opposite leg straight.
2. Push back to standing and switch sides.

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7. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 12-18 per minute
Difficulty Level: Advanced

| Exercise | Reps | |------------------|-----------| | Tuck Jumps | 8-10 |

Instructions:

1. Stand with feet shoulder-width apart.
2. Jump and tuck your knees towards your chest, landing softly.

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8. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 10-14 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Skaters | 15-20 |

Instructions:

1. Jump to one side landing on one foot, then jump to the other side.

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9. Plank to Push-Up

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 10-12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Plank to Push-Up | 6-8 |

Instructions:

1. Start in a plank position.
2. Lower down into a push-up and return to plank.

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10. Side Plank Rotations

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: Approximately 8-10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|-----------| | Side Plank Rotations | 10 each side |

Instructions:

1. Start in a side plank position.
2. Rotate your torso towards the ground and back up.

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Incorporating these workouts into your routine can help you achieve your fitness goals in 2026 while keeping your body engaged and challenged. If you’re looking for personalized training, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. Plus, it's HSA/FSA approved for eligible expenses, making it a smart choice for busy professionals.