Best Bodyweight HIIT Workouts to Transform Your Home Routine 2026

Updated January 2026

Are you looking to elevate your home workout routine with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is an excellent way to boost your fitness level, burn calories, and enhance cardiovascular health—all from the comfort of your home. In this article, we’ll explore the best bodyweight HIIT workouts that can transform your routine in 2026.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-15 calories per minute

Workout Table:

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 5 | | Rest | 10 sec | 5 |

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-12 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 30 sec | 4 | | Rest | 15 sec | 4 |

3. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 8-10 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-----------|----------|------| | High Knees| 30 sec | 4 | | Rest | 15 sec | 4 |

4. Jump Squats

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: 10-15
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-14 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Jump Squats | 20 sec | 5 | | Rest | 10 sec | 5 |

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-12 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Plank Jacks | 30 sec | 4 | | Rest | 15 sec | 4 |

6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: 8-12
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 12-16 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Tuck Jumps | 20 sec | 5 | | Rest | 10 sec | 5 |

7. Push-Up to Shoulder Tap

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 8-12
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------------------|----------|------| | Push-Up to Shoulder Tap | 30 sec | 4 | | Rest | 15 sec | 4 |

8. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 10-12 each side
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-10 calories per minute

Workout Table:

| Exercise | Duration | Sets | |----------------|----------|------| | Lateral Lunges | 30 sec | 4 | | Rest | 15 sec | 4 |

9. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-12 calories per minute

Workout Table:

| Exercise | Duration | Sets | |----------|----------|------| | Skaters | 30 sec | 4 | | Rest | 15 sec | 4 |

10. Bear Crawls

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8-10 calories per minute

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Bear Crawls | 30 sec | 4 | | Rest | 15 sec | 4 |

Conclusion

Incorporating these bodyweight HIIT workouts into your home routine can help you achieve your fitness goals in 2026. For personalized guidance and to ensure you're getting the most out of your workouts, consider trying HipTrain. With live 1-on-1 video personal training sessions, you can enjoy affordable pricing that’s much lower than traditional gyms. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart investment in your health.