Best 10 Bodyweight HIIT Workouts for Home Fitness 2026

Updated January 2026

As we dive into 2026, the demand for effective home workouts continues to grow, especially for high-intensity interval training (HIIT) that can be done without any equipment. Bodyweight HIIT workouts are perfect for those looking to maximize their fitness routine while minimizing costs. Here, we present the Best 10 Bodyweight HIIT Workouts that will elevate your home fitness game this year.

1. Jumping Jacks & Push-Ups

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 30 | 4 | 1 min | | Push-Ups | 15 | 4 | 1 min |

Calories burned: ~250
Difficulty: Beginner
Equipment needed: None

2. Burpees & Mountain Climbers

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Burpees | 10 | 4 | 1 min | | Mountain Climbers | 30 | 4 | 1 min |

Calories burned: ~300
Difficulty: Intermediate
Equipment needed: None

3. High Knees & Squat Jumps

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | High Knees | 30 | 4 | 1 min | | Squat Jumps | 15 | 4 | 1 min |

Calories burned: ~280
Difficulty: Intermediate
Equipment needed: None

4. Plank Jacks & Tricep Dips

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Plank Jacks | 20 | 4 | 1 min | | Tricep Dips | 15 | 4 | 1 min |

Calories burned: ~220
Difficulty: Intermediate
Equipment needed: Sturdy chair or low table

5. Skaters & Lateral Lunges

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Skaters | 15 | 4 | 1 min | | Lateral Lunges | 10 per side | 4 | 1 min |

Calories burned: ~310
Difficulty: Intermediate
Equipment needed: None

6. Tuck Jumps & Plank Holds

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Tuck Jumps | 10 | 4 | 1 min | | Plank Holds | 30 seconds | 4 | 1 min |

Calories burned: ~250
Difficulty: Advanced
Equipment needed: None

7. Bear Crawls & Side Plank Rotations

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Bear Crawls | 30 seconds | 4 | 1 min | | Side Plank Rotations | 10 per side | 4 | 1 min |

Calories burned: ~240
Difficulty: Advanced
Equipment needed: None

8. Lunge Jumps & Russian Twists

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Lunge Jumps | 10 per side | 4 | 1 min | | Russian Twists | 20 | 4 | 1 min |

Calories burned: ~300
Difficulty: Intermediate
Equipment needed: None

9. Inchworms & Bicycle Crunches

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Inchworms | 10 | 4 | 1 min | | Bicycle Crunches | 20 | 4 | 1 min |

Calories burned: ~230
Difficulty: Beginner
Equipment needed: None

10. Shadow Boxing & Cool Down Stretch

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Shadow Boxing | 1 min | 4 | 1 min | | Cool Down Stretch | 1 min | 4 | 1 min |

Calories burned: ~200
Difficulty: All levels
Equipment needed: None

Conclusion

These bodyweight HIIT workouts are designed to fit into your busy schedule and can be performed anytime, anywhere. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers who can tailor workouts to your specific needs. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Ready to take your home workouts to the next level?