Best Bodyweight HIIT Workout Plans for Home in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, and bodyweight HIIT workouts are perfect for home exercise. In 2026, many people are looking for effective ways to stay active without the need for a gym membership. Below are the best bodyweight HIIT workout plans that you can do at home, complete with details on sets, reps, and estimated calories burned.

1. Full-Body Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~200

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Jumping Jacks | 3 | 30 | 30 sec | | Push-Ups | 3 | 15 | 30 sec | | Squats | 3 | 20 | 30 sec | | Mountain Climbers | 3 | 30 | 30 sec | | Plank | 3 | 30 | 30 sec | | Burpees | 3 | 10 | 30 sec |

2. Core Crusher

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~150

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | High Knees | 3 | 30 | 30 sec | | Russian Twists | 3 | 15 | 30 sec | | Bicycle Crunches | 3 | 20 | 30 sec | | Plank Jacks | 3 | 15 | 30 sec | | Side Plank (each side) | 3 | 20 sec | 20 sec |

3. Legs on Fire

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~250

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Squat Jumps | 4 | 15 | 30 sec | | Lunges | 4 | 20 | 30 sec | | Glute Bridges | 4 | 15 | 30 sec | | Wall Sit | 4 | 30 sec| 30 sec | | Calf Raises | 4 | 20 | 30 sec |

4. Upper Body Strength

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~200

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Push-Ups | 4 | 15 | 30 sec | | Tricep Dips | 4 | 12 | 30 sec | | Plank Shoulder Taps | 4 | 20 | 30 sec | | Dive Bomber Push-Ups | 4 | 10 | 30 sec | | Superman Holds | 4 | 15 sec| 30 sec |

5. Cardio Burn

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~220

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Burpees | 4 | 10 | 30 sec | | Skaters | 4 | 15 | 30 sec | | Jump Squats | 4 | 15 | 30 sec | | High Knees | 4 | 30 sec| 30 sec | | Box Jumps (step up) | 4 | 10 | 30 sec |

6. HIIT for Beginners

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: ~150

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Marching in Place | 3 | 30 sec| 30 sec | | Wall Push-Ups | 3 | 10 | 30 sec | | Chair Squats | 3 | 15 | 30 sec | | Side Leg Raises | 3 | 15 | 30 sec | | Seated Leg Lifts | 3 | 15 | 30 sec |

7. Quick HIIT Circuit

• Duration: 10 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: ~100

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Jumping Jacks | 2 | 30 | 30 sec | | Push-Ups | 2 | 10 | 30 sec | | Squats | 2 | 15 | 30 sec | | Plank | 2 | 20 sec| 30 sec | | Rest | 1 | - | 1 min |

8. Family-Friendly HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: ~300

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Animal Walks | 3 | 10 | 30 sec | | Freeze Dance | 3 | 1 min | 30 sec | | Balloon Pop Squats| 3 | 15 | 30 sec | | Kids’ Choice (any) | 3 | - | 30 sec | | Family Plank | 3 | 20 sec| 30 sec |

9. Strength & Flexibility HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: ~200

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Dynamic Stretching | 3 | 5 | 30 sec | | Lateral Lunges | 3 | 15 | 30 sec | | Plank to Downward Dog | 3 | 10 | 30 sec | | Side Plank Dips | 3 | 10 | 30 sec | | Cool Down Stretch | 1 | 5 min | 5 min |

10. Quick Office HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: ~120

| Exercise | Sets | Reps | Duration | |-------------------|------|-------|----------| | Seated Leg Raises | 3 | 15 | 30 sec | | Desk Push-Ups | 3 | 10 | 30 sec | | Standing Calf Raises| 3 | 15 | 30 sec | | Wall Sits | 3 | 30 sec| 30 sec | | Rest | 1 | - | 1 min |

With these workout plans, you'll have plenty of options to keep your body moving and engaged. Not only are they effective, but they also require no special equipment, making them ideal for home workouts.

For personalized guidance and to maximize your results, consider HipTrain, which offers affordable live 1-on-1 personal training sessions from certified trainers. With flexible scheduling and HSA/FSA eligibility, it's the perfect solution for busy professionals looking to stay fit at home.