Top 10 Bodyweight HIIT Workouts for Home in 2026

Updated January 2026

As more people seek effective ways to stay fit at home, bodyweight HIIT (High-Intensity Interval Training) workouts have gained immense popularity. These workouts require no equipment, making them perfect for busy professionals or anyone looking to maximize their fitness routine without the need for a gym. Here are the top 10 bodyweight HIIT workouts for home in 2026 that will help you burn calories, build strength, and improve your overall fitness.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |----------------|----------|----------| | Jumping Jacks | 30 sec | 15 sec | | Push-Ups | 30 sec | 15 sec |

Calories Burned: ~150
Difficulty Level: Beginner

2. Burpee Blast

Duration: 15 minutes
Sets: 3
Reps: 10 burpees per set

| Exercise | Duration | Rest | |----------------|----------|----------| | Burpees | 10 reps | 20 sec |

Calories Burned: ~200
Difficulty Level: Intermediate

3. Mountain Climbers & Squats

Duration: 25 minutes
Sets: 5
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |-------------------|----------|----------| | Mountain Climbers | 30 sec | 15 sec | | Bodyweight Squats | 30 sec | 15 sec |

Calories Burned: ~180
Difficulty Level: Intermediate

4. High Knees & Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |----------------|----------|----------| | High Knees | 30 sec | 15 sec | | Plank Jacks | 30 sec | 15 sec |

Calories Burned: ~160
Difficulty Level: Intermediate

5. Lateral Lunges & Tuck Jumps

Duration: 20 minutes
Sets: 4
Reps: 12 reps each exercise

| Exercise | Duration | Rest | |-------------------|----------|----------| | Lateral Lunges | 12 reps | 20 sec | | Tuck Jumps | 12 reps | 20 sec |

Calories Burned: ~220
Difficulty Level: Advanced

6. Skaters & Push-Up Variations

Duration: 25 minutes
Sets: 5
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |-------------------|----------|----------| | Skaters | 30 sec | 15 sec | | Push-Up Variations| 30 sec | 15 sec |

Calories Burned: ~200
Difficulty Level: Intermediate

7. Bear Crawls & Side Plank

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |----------------|----------|----------| | Bear Crawls | 30 sec | 15 sec | | Side Plank (each side) | 30 sec | 15 sec |

Calories Burned: ~150
Difficulty Level: Intermediate

8. Reverse Lunges & Flutter Kicks

Duration: 20 minutes
Sets: 4
Reps: 12 reps each exercise

| Exercise | Duration | Rest | |---------------------|----------|----------| | Reverse Lunges | 12 reps | 20 sec | | Flutter Kicks | 30 sec | 15 sec |

Calories Burned: ~170
Difficulty Level: Beginner

9. Sprawls & Bicycle Crunches

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |---------------------|----------|----------| | Sprawls | 30 sec | 15 sec | | Bicycle Crunches | 30 sec | 15 sec |

Calories Burned: ~160
Difficulty Level: Intermediate

10. Dynamic Stretching & Core Power

Duration: 15 minutes
Sets: 3
Reps: 30 seconds each exercise

| Exercise | Duration | Rest | |---------------------|----------|----------| | Dynamic Stretching | 30 sec | 15 sec | | Core Power (Plank) | 30 sec | 15 sec |

Calories Burned: ~140
Difficulty Level: Beginner

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can enhance your bodyweight HIIT workouts with live 1-on-1 video personal training. Our certified trainers provide personalized guidance to ensure you’re performing exercises correctly and effectively, helping you achieve your fitness goals from the comfort of your home. Plus, our affordable pricing structure makes it accessible for everyone, and we are HSA/FSA approved for eligible expenses. Flexible scheduling allows you to fit workouts into your busy lifestyle.

Incorporate these top 10 bodyweight HIIT workouts into your routine, and experience the benefits of an effective, no-equipment workout that you can do anywhere!