Best HIIT Bodyweight Workouts for Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way to maximize your workout efficiency, especially when you’re exercising at home. Bodyweight HIIT workouts require no special equipment, making them perfect for busy professionals looking to stay fit without the hassle of a gym. Here are the Best HIIT Bodyweight Workouts for Home in 2026 that you can incorporate into your routine.

1. Jumping Jacks and Push-Ups

Workout details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | Jumping Jacks | 30 seconds | 8-10 | Beginner | | Push-Ups | 30 seconds | 10-12 | Intermediate |

2. Burpees and Mountain Climbers

Workout details:

• Duration: 15 minutes
• Sets: 5
• Reps: 20 burpees, 30 seconds of mountain climbers
• Rest: 30 seconds between sets

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |---------------------|---------------|------------------|------------------| | Burpees | 20 | 15-20 | Advanced | | Mountain Climbers | 30 seconds | 10-12 | Intermediate |

3. High Knees and Squat Jumps

Workout details:

• Duration: 18 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | High Knees | 30 seconds | 10-15 | Beginner | | Squat Jumps | 30 seconds | 12-15 | Intermediate |

4. Plank Jacks and Tricep Dips

Workout details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | Plank Jacks | 30 seconds | 8-10 | Intermediate | | Tricep Dips | 30 seconds | 10-12 | Beginner |

5. Skaters and Lunges

Workout details:

• Duration: 15 minutes
• Sets: 5
• Reps: 20 skaters, 20 lunges
• Rest: 30 seconds between sets

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | Skaters | 20 | 12-15 | Intermediate | | Lunges | 20 | 8-10 | Beginner |

6. Side Plank with Leg Lifts and Bicycle Crunches

Workout details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |--------------------------|---------------|------------------|------------------| | Side Plank with Leg Lifts| 30 seconds | 8-10 | Intermediate | | Bicycle Crunches | 30 seconds | 10-12 | Beginner |

7. Bear Crawls and Frog Jumps

Workout details:

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds each
• Rest: 30 seconds between sets

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | Bear Crawls | 30 seconds | 8-10 | Intermediate | | Frog Jumps | 30 seconds | 12-15 | Advanced |

8. Tuck Jumps and Russian Twists

Workout details:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | Difficulty Level | |------------------|---------------|------------------|------------------| | Tuck Jumps | 30 seconds | 12-15 | Advanced | | Russian Twists | 30 seconds | 10-12 | Intermediate |

Get Started with HipTrain

Incorporating these HIIT bodyweight workouts into your home fitness routine can help you achieve your goals efficiently. If you're looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. You can schedule sessions at your convenience, and your training may even be eligible for HSA/FSA reimbursement.

By incorporating these workouts and seeking guidance from HipTrain, you'll be well on your way to achieving your fitness goals from the comfort of your home in 2026!