Top 7 Bodyweight HIIT Workouts for At-Home Fitness 2026

Updated January 2026

Bodyweight HIIT workouts are an effective way to get fit at home without the need for any equipment. These workouts combine high-intensity interval training (HIIT) with bodyweight exercises to burn calories, build muscle, and improve cardiovascular health. Here are the top 7 bodyweight HIIT workouts you can do in the comfort of your home in 2026.

1. Jumping Jack Blast

Description: A classic cardio move that gets your heart rate up.

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 8-10 per minute

| Exercise | Reps | Sets | Duration | |------------------|--------------|------|-----------| | Jumping Jacks | 20 seconds | 5 | 20 sec on, 10 sec off |

2. Push-Up to Plank

Description: A full-body workout that strengthens the chest, arms, and core.

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 7-9 per minute

| Exercise | Reps | Sets | Duration | |-----------------------|--------------|------|-----------| | Push-Up to Plank | 30 seconds | 4 | 30 sec on, 15 sec off |

3. Burpee Bonanza

Description: A high-intensity exercise that combines a squat, push-up, and jump.

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 12-15 per minute

| Exercise | Reps | Sets | Duration | |------------------|--------------|------|-----------| | Burpees | 20 seconds | 5 | 20 sec on, 10 sec off |

4. Mountain Climbers Madness

Description: A core and cardio workout that mimics climbing a mountain.

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute

| Exercise | Reps | Sets | Duration | |----------------------|--------------|------|-----------| | Mountain Climbers | 30 seconds | 4 | 30 sec on, 15 sec off |

5. Squat Jumps

Description: A lower body workout that builds strength and power.

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 10-12 per minute

| Exercise | Reps | Sets | Duration | |------------------|--------------|------|-----------| | Squat Jumps | 20 seconds | 5 | 20 sec on, 10 sec off |

6. High Knees

Description: A quick-paced cardio workout that engages your core and legs.

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-10 per minute

| Exercise | Reps | Sets | Duration | |------------------|--------------|------|-----------| | High Knees | 30 seconds | 4 | 30 sec on, 15 sec off |

7. Plank Jacks

Description: A variation of the plank that adds a cardio element.

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 9-11 per minute

| Exercise | Reps | Sets | Duration | |------------------|--------------|------|-----------| | Plank Jacks | 20 seconds | 5 | 20 sec on, 10 sec off |

Comparison of Bodyweight HIIT Workouts

| Workout | Duration | Sets | Difficulty Level | Calories Burned (Approx) | |-----------------------|-----------------|------|------------------|--------------------------| | Jumping Jack Blast | 20 sec on/off | 5 | Easy | 8-10 | | Push-Up to Plank | 30 sec on/off | 4 | Moderate | 7-9 | | Burpee Bonanza | 20 sec on/off | 5 | Hard | 12-15 | | Mountain Climbers | 30 sec on/off | 4 | Moderate | 8-12 | | Squat Jumps | 20 sec on/off | 5 | Moderate | 10-12 | | High Knees | 30 sec on/off | 4 | Easy | 8-10 | | Plank Jacks | 20 sec on/off | 5 | Moderate | 9-11 |

With these workouts, you can easily create a full-body HIIT routine that fits your schedule. For those looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can help you tailor these workouts to your fitness level and goals, all from the comfort of your home. Plus, with flexible scheduling options and HSA/FSA eligibility for eligible expenses, it's never been easier to invest in your health.