Best HIIT Workouts for Home 2026

Are you looking for an effective way to get fit without stepping foot in a gym? High-Intensity Interval Training (HIIT) is a fantastic option that can be done right in your living room. In this guide, we've compiled the Best HIIT Workouts for Home in 2026 to help you torch calories and build strength.

Updated January 2026

1. Bodyweight Circuit

A great starting point for beginners, this workout requires no equipment and can be done anywhere.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Jumping Jacks | 30 | 3 | 1 min | | Push-ups | 10-15 | 3 | 1 min | | Squats | 15 | 3 | 1 min | | High Knees | 30 | 3 | 1 min | | Plank | 30 sec | 3 | 1 min |

Calories Burned: Approximately 300 calories

2. Dumbbell HIIT

If you have a pair of dumbbells, this workout will add resistance to your routine.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Dumbbell Snatch | 10 | 3 | 1 min | | Lunges with Twist | 10 (each leg) | 3 | 1 min | | Bent-over Rows | 10 | 3 | 1 min | | Burpees | 10 | 3 | 1 min | | Russian Twists | 15 (each side) | 3 | 1 min |

Calories Burned: Approximately 350 calories

3. Tabata Training

Tabata is a form of HIIT that consists of 20 seconds of intense work followed by 10 seconds of rest. Repeat for 4 minutes per exercise.

| Exercise | Sets | Duration | |-------------------|------|----------| | Burpees | 8 | 4 min | | Mountain Climbers | 8 | 4 min | | Jump Squats | 8 | 4 min | | Push-ups | 8 | 4 min |

Calories Burned: Approximately 400 calories

4. Cardio Blast

This workout combines cardio exercises to keep your heart rate up.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Jump Rope | 1 min | 3 | 1 min | | Skaters | 20 | 3 | 1 min | | Butt Kickers | 30 | 3 | 1 min | | Plank Jacks | 15 | 3 | 1 min | | Tuck Jumps | 10 | 3 | 1 min |

Calories Burned: Approximately 350 calories

5. Core Crusher

Focus on building core strength with this targeted HIIT workout.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Bicycle Crunches | 15 | 3 | 1 min | | Plank to Side Plank | 10 (each side) | 3 | 1 min | | Leg Raises | 15 | 3 | 1 min | | Flutter Kicks | 30 sec | 3 | 1 min | | V-ups | 10 | 3 | 1 min |

Calories Burned: Approximately 250 calories

6. Full-Body HIIT

This workout targets multiple muscle groups for a comprehensive session.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Thrusters | 10 | 3 | 1 min | | Box Jumps | 10 | 3 | 1 min | | Kettlebell Swings | 15 | 3 | 1 min | | Push-up to Row | 10 | 3 | 1 min | | Wall Sit | 30 sec | 3 | 1 min |

Calories Burned: Approximately 450 calories

7. Plyometric HIIT

Increase your explosive strength with this plyometric-focused workout.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Box Jumps | 10 | 3 | 1 min | | Plyo Push-ups | 10 | 3 | 1 min | | Lateral Jumps | 20 | 3 | 1 min | | Jump Lunges | 10 (each leg) | 3 | 1 min | | Broad Jumps | 10 | 3 | 1 min |

Calories Burned: Approximately 400 calories

8. Flexibility and Recovery HIIT

Finish your workout week with this low-impact HIIT that focuses on flexibility and recovery.

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|----------| | Cat-Cow Stretches | 10 | 3 | 1 min | | Forward Fold | Hold | 3 | 1 min | | Pigeon Pose | Hold | 3 | 1 min | | Lying Spinal Twist| Hold | 3 | 1 min | | Child's Pose | Hold | 3 | 1 min |

Calories Burned: Approximately 100 calories

Why Choose HipTrain for Your HIIT Workouts?

With the flexibility of live 1-on-1 video personal training, HipTrain offers an affordable and effective way to stay fit. Our certified personal trainers will guide you through these HIIT workouts tailored to your fitness level and goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Whether you're a beginner or an experienced athlete, these HIIT workouts for home in 2026 will help you achieve your fitness goals!