Best 10 Bodyweight HIIT Workout Plans for Home 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit from the comfort of your home. They combine short bursts of intense exercise with periods of rest or low-intensity activity, making them effective for burning calories and improving cardiovascular fitness. Here are the best 10 bodyweight HIIT workout plans for 2026, perfect for any fitness level.

1. The 20-Minute Full-Body Burn

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Plank | 30 seconds | 3 | | Rest | 30 seconds | 3 |

2. Core Crusher HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |----------------------|--------------|------| | Mountain Climbers | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Leg Raises | 30 seconds | 4 | | Rest | 30 seconds | 4 |

3. Lower Body Blast

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |----------------------|--------------|------| | Jump Squats | 30 seconds | 4 | | Lunges | 30 seconds | 4 | | Glute Bridges | 30 seconds | 4 | | Calf Raises | 30 seconds | 4 | | Rest | 30 seconds | 4 |

4. Upper Body Strength HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |----------------------|--------------|------| | Push-Ups | 30 seconds | 4 | | Tricep Dips | 30 seconds | 4 | | Plank Shoulder Taps | 30 seconds | 4 | | Superman | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Cardio HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | High Knees | 30 seconds | 3 | | Burpees | 30 seconds | 3 | | Skaters | 30 seconds | 3 | | Rest | 30 seconds | 3 |

6. Total Body Tone

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |----------------------|--------------|------| | Burpees | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Squat Jumps | 30 seconds | 4 | | Rest | 30 seconds | 4 |

7. Express HIIT Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | Jumping Jacks | 20 seconds | 5 | | Push-Ups | 20 seconds | 5 | | Bodyweight Squats | 20 seconds | 5 | | Plank | 20 seconds | 5 | | Rest | 20 seconds | 5 |

8. HIIT for Beginners

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |----------------------|--------------|------| | March in Place | 30 seconds | 2 | | Wall Sit | 30 seconds | 2 | | Side Lunges | 30 seconds | 2 | | Knee Tucks | 30 seconds | 2 | | Rest | 30 seconds | 2 |

9. Family Fun HIIT

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |----------------------|--------------|------| | Animal Walks | 30 seconds | 3 | | Balloon Pop (squat) | 30 seconds | 3 | | Freeze Dance | 30 seconds | 3 | | Rest | 30 seconds | 3 |

10. Advanced HIIT Challenge

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |----------------------|--------------|------| | Plyometric Push-Ups | 30 seconds | 4 | | Tuck Jumps | 30 seconds | 4 | | Plank to Push-Up | 30 seconds | 4 | | Side Plank Rotations | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Why Choose HipTrain for Your HIIT Workouts?

If you’re looking for a personalized approach to your fitness journey, consider HipTrain. With live 1-on-1 video personal training, you can receive tailored workouts that suit your specific needs and preferences. Our certified personal trainers provide guidance and motivation, ensuring you get the most out of your bodyweight HIIT workouts. Plus, with affordable pricing compared to traditional gyms and HSA/FSA eligibility for eligible expenses, HipTrain is a smart choice for busy professionals.