Best 10 Bodyweight HIIT Workouts for Home in 2026
Best 10 Bodyweight HIIT Workouts for Home in 2026
Updated January 2026
High-Intensity Interval Training (HIIT) continues to dominate the fitness landscape in 2026, especially for those looking to maximize their workouts at home. Bodyweight HIIT workouts are perfect for busy professionals, requiring no equipment and providing an excellent way to burn calories and build strength. Here are the best 10 bodyweight HIIT workouts you can do at home this year!
1. Burpee Blast
Description: A full-body exercise that combines a squat, plank, and jump.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 10 | 4 | 30 sec | 8-10 per minute |
2. Mountain Climbers
Description: Engage your core while getting your heart rate up with this dynamic move.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 30 | 4 | 30 sec | 8-10 per minute |
3. Jump Squats
Description: A powerful lower-body exercise that builds strength and explosiveness.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 12 | 4 | 30 sec | 8-12 per minute |
4. Plank Jacks
Description: A variation of the plank that adds a cardio element.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 15 | 4 | 30 sec | 6-8 per minute |
5. High Knees
Description: A high-energy cardio move that also works your core.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 30 | 4 | 30 sec | 8-10 per minute |
6. Push-Up to T-Plank
Description: A great upper body workout that challenges stability and strength.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 10 | 4 | 30 sec | 6-8 per minute |
7. Skaters
Description: A lateral movement that boosts agility and strength in the legs.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 20 | 4 | 30 sec | 8-10 per minute |
8. Lunges with a Twist
Description: A twist on traditional lunges that engages the core.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 12 | 4 | 30 sec | 8-10 per minute |
9. Star Jumps
Description: A plyometric move that works the entire body while improving coordination.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 10 | 4 | 30 sec | 10-12 per minute |
10. Bear Crawls
Description: A functional movement that targets multiple muscle groups and enhances stability.
| Reps | Sets | Duration | Calories Burned | |------|------|----------|------------------| | 20 ft| 4 | 30 sec | 6-8 per minute |
Practical Tips for Your Bodyweight HIIT Workouts
- Warm-Up: Always start with a 5-minute warm-up to prepare your body.
- Cool Down: Follow your workout with stretching to aid recovery.
- Hydration: Keep water nearby to stay hydrated.
- Progression: Increase reps or sets as you get stronger.
In 2026, affordable personal training options like HipTrain offer live 1-on-1 video sessions with certified trainers who can help you perfect your form and tailor workouts to your fitness level. Plus, HipTrain is HSA/FSA approved, making it an economical choice for busy professionals.
Get Personalized Training from Home
Try HipTrain's affordable 1-on-1 live personal training. HSA/FSA approved. Start your fitness journey today.
With these bodyweight HIIT workouts, you can stay fit and energized right from the comfort of your home!