Top 10 Best Bodyweight HIIT Workouts for Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a favorite among fitness enthusiasts for its efficiency in burning fat and building strength. The best part? You can do it all from the comfort of your home using just your body weight. Here’s a list of the top 10 bodyweight HIIT workouts for home that will help you achieve your fitness goals in 2026.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |----------|---------------| | Burpees | 20 seconds |

2. Mountain Climbers Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 7-9 calories per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|---------------| | Mountain Climbers | 30 seconds |

3. Jump Squat Circuit

• Duration: 25 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 6-8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |---------------|---------------| | Jump Squats | 25 seconds |

4. Push-Up Power

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |----------|---------------| | Push-Ups | 20 seconds |

5. High Knees Hustle

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

| Exercise | Reps/Duration | |--------------|---------------| | High Knees | 30 seconds |

6. Plank Jacks Challenge

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------|---------------| | Plank Jacks | 20 seconds |

7. Lunge Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 6-8 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |---------------|---------------| | Lunge Jumps | 30 seconds |

8. Tuck Jumps

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

| Exercise | Reps/Duration | |--------------|---------------| | Tuck Jumps | 20 seconds |

9. Skater Jumps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 7-9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |----------------|---------------| | Skater Jumps | 30 seconds |

10. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|---------------| | Plank to Push-Up | 20 seconds |

Tips for Success:

• Always warm up before starting your HIIT workout.
• Maintain proper form to prevent injuries.
• Cool down and stretch after your workout to aid recovery.

With these bodyweight HIIT workouts, you can easily integrate effective fat-burning routines into your daily life. For those looking for a more personalized approach, consider HipTrain, where you can access live 1-on-1 video personal training from certified trainers at affordable prices. Plus, you can schedule sessions flexibly to fit your busy lifestyle, and use your HSA/FSA for eligible expenses.