Top 7 Bodyweight HIIT Workouts for Home Fitness 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to achieve significant fitness results in a short amount of time. Bodyweight HIIT workouts are especially convenient for home fitness since they require no equipment and can be tailored to various fitness levels. Here are the top 7 bodyweight HIIT workouts you can do at home in 2026 to elevate your fitness game.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Reps | Sets | |------------------|----------|-------|------| | Jumping Jacks | 30 sec | - | 3 | | Push-Ups | 30 sec | 10-15 | 3 | | Rest | 30 sec | - | 3 |

Calories Burned: Approximately 300 calories
Difficulty Level: Beginner

Workout Description:

Start with jumping jacks to elevate your heart rate, followed by push-ups to build upper body strength. This combination is perfect for beginners looking to get started with HIIT.

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2. Squats and Mountain Climbers

| Exercise | Duration | Reps | Sets | |---------------------|----------|-------|------| | Bodyweight Squats | 30 sec | 15-20 | 4 | | Mountain Climbers | 30 sec | - | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 350 calories
Difficulty Level: Intermediate

Workout Description:

Squats target your lower body while mountain climbers add a cardio element. This combo is excellent for those with some fitness experience.

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3. Burpees and Plank Jacks

| Exercise | Duration | Reps | Sets | |-------------------|----------|-------|------| | Burpees | 30 sec | 8-12 | 4 | | Plank Jacks | 30 sec | - | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 400 calories
Difficulty Level: Advanced

Workout Description:

Burpees are a full-body exercise, while plank jacks engage your core. This workout is great for those looking to push their limits.

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4. High Knees and Tricep Dips

| Exercise | Duration | Reps | Sets | |-----------------|----------|-------|------| | High Knees | 30 sec | - | 4 | | Tricep Dips | 30 sec | 10-15 | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 320 calories
Difficulty Level: Intermediate

Workout Description:

High knees elevate your heart rate, while tricep dips strengthen your arms. This routine is effective for building muscle and improving endurance.

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5. Side Lunges and Bicycle Crunches

| Exercise | Duration | Reps | Sets | |------------------|----------|-------|------| | Side Lunges | 30 sec | 10-15 | 4 | | Bicycle Crunches | 30 sec | 15-20 | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 300 calories
Difficulty Level: Beginner

Workout Description:

Side lunges work your legs and glutes, while bicycle crunches target your core. This is a balanced workout for beginners.

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6. Skaters and Leg Raises

| Exercise | Duration | Reps | Sets | |----------------|----------|-------|------| | Skaters | 30 sec | 10-15 | 4 | | Leg Raises | 30 sec | 10-15 | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 350 calories
Difficulty Level: Intermediate

Workout Description:

Skaters are great for lateral movement, while leg raises focus on the lower abs. This workout is ideal for those looking to improve agility and core strength.

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7. Tuck Jumps and Plank to Push-Up

| Exercise | Duration | Reps | Sets | |-------------------|----------|-------|------| | Tuck Jumps | 30 sec | 8-10 | 4 | | Plank to Push-Up | 30 sec | 5-10 | 4 | | Rest | 30 sec | - | 4 |

Calories Burned: Approximately 450 calories
Difficulty Level: Advanced

Workout Description:

Tuck jumps provide explosive power, while the plank to push-up targets multiple muscle groups. This is a challenging workout for seasoned fitness enthusiasts.

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Why Choose HipTrain for Your Fitness Journey?

If you're looking to enhance your home fitness routine with personalized guidance, HipTrain offers affordable live 1-on-1 video personal training. Our certified trainers provide tailored workouts to suit your specific needs, ensuring you get the most out of your HIIT sessions. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.