Best Bodyweight HIIT Workouts for Home in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workout in a short amount of time, especially when using bodyweight exercises. In 2026, bodyweight HIIT workouts remain a popular choice for those looking to get fit from the comfort of their homes. Here are the best bodyweight HIIT workouts that you can do right at home without any equipment!

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories/minute
• How to Perform: Start in a standing position, drop into a squat, kick your legs back into a plank, perform a push-up, return to the squat, and jump explosively.

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 5 |

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2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8 calories/minute
• How to Perform: Start in a plank position and alternate driving your knees toward your chest quickly.

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 sec | 4 |

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3. Jump Squats

• Duration: 25 seconds work, 15 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories/minute
• How to Perform: Stand with feet shoulder-width apart, lower into a squat, and jump explosively upward.

| Exercise | Duration | Sets | |-------------|----------|------| | Jump Squats | 25 sec | 5 |

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4. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 7 calories/minute
• How to Perform: Start in a plank position and jump your feet out and in, similar to a jumping jack motion.

| Exercise | Duration | Sets | |-------------|----------|------| | Plank Jacks | 30 sec | 4 |

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5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 9 calories/minute
• How to Perform: Stand tall and run in place, driving your knees as high as possible.

| Exercise | Duration | Sets | |------------|----------|------| | High Knees | 30 sec | 4 |

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6. Push-Up to T-Plank

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories/minute
• How to Perform: Perform a push-up, then rotate into a side plank, alternating sides.

| Exercise | Duration | Sets | |-----------------------|----------|------| | Push-Up to T-Plank | 30 sec | 4 |

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7. Skaters

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories/minute
• How to Perform: Jump side to side, landing on one foot and bringing the opposite foot behind you.

| Exercise | Duration | Sets | |----------|----------|------| | Skaters | 20 sec | 5 |

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8. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6 calories/minute
• How to Perform: Step out to the side into a lunge, returning to the starting position and alternating sides.

| Exercise | Duration | Sets | |----------------|----------|------| | Lateral Lunges | 30 sec | 4 |

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9. Russian Twists

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 6 calories/minute
• How to Perform: Sit on the floor, lean back slightly, and twist your torso side to side.

| Exercise | Duration | Sets | |------------------|----------|------| | Russian Twists | 30 sec | 4 |

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10. Plank to Shoulder Tap

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories/minute
• How to Perform: In a plank position, tap each shoulder with the opposite hand while keeping your hips stable.

| Exercise | Duration | Sets | |---------------------------|----------|------| | Plank to Shoulder Tap | 30 sec | 4 |

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These bodyweight HIIT workouts are not only effective in burning calories but also enhance strength, endurance, and agility. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions, making it easier for you to stay motivated and achieve your fitness goals from home. Plus, HipTrain is HSA/FSA approved for eligible expenses!