10 Best Bodyweight HIIT Workout Plans for Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to burn calories and build strength without the need for gym equipment. Bodyweight HIIT workouts are especially great for home fitness enthusiasts, offering flexibility and intensity. Here are the 10 best bodyweight HIIT workout plans for 2026 that you can easily incorporate into your routine.

1. The 20-Minute Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Jumping Jacks | 30 seconds | 3 | | Push-Ups | 15 | 3 | | Squat Jumps | 15 | 3 | | Mountain Climbers | 30 seconds | 3 | | Plank | 30 seconds | 3 |

Tip: Maintain a steady pace and focus on form to maximize effectiveness.

2. Core Crusher HIIT

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~300
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Burpees | 10 | 4 | | Russian Twists | 20 | 4 | | Leg Raises | 15 | 4 | | Plank Jacks | 30 seconds | 4 | | Side Plank (each side)| 30 seconds | 4 |

Tip: Engage your core throughout to enhance results.

3. Cardio Inferno

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: ~200
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | High Knees | 30 seconds | 3 | | Bodyweight Squats | 15 | 3 | | Skaters | 30 seconds | 3 | | Wall Sit | 30 seconds | 3 | | Jump Rope (imaginary) | 1 minute | 3 |

Tip: Keep your heart rate up by transitioning quickly between exercises.

4. Lower Body Strength HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Lunges | 12 each leg | 4 | | Glute Bridges | 15 | 4 | | Single-Leg Deadlift | 10 each leg | 4 | | Wall Sit | 30 seconds | 4 | | Calf Raises | 15 | 4 |

Tip: Focus on balance and control during single-leg exercises.

5. Upper Body Power HIIT

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~280
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Push-Ups | 15 | 4 | | Tricep Dips (on chair)| 12 | 4 | | Pike Push-Ups | 10 | 4 | | Plank Shoulder Taps | 30 seconds | 4 | | Inchworms | 10 | 4 |

Tip: Keep your core tight to support your movements.

6. High-Energy Interval Challenge

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~300
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Burpees | 10 | 4 | | Box Jumps (or step-ups)| 12 | 4 | | Tuck Jumps | 10 | 4 | | Plank to Push-Up | 10 | 4 | | Lateral Shuffles | 30 seconds | 4 |

Tip: Use a high surface for box jumps if available, or modify with step-ups.

7. Tabata Bodyweight HIIT

Duration: 24 minutes
Difficulty Level: All Levels
Calories Burned: ~240
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Jump Squats | 20 seconds | 8 | | Push-Ups | 20 seconds | 8 | | Plank Hold | 20 seconds | 8 | | Bicycle Crunches | 20 seconds | 8 | | Rest | 10 seconds | 8 |

Tip: Push yourself during work intervals and catch your breath during rest.

8. Family-Friendly HIIT

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: ~200
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Animal Walks | 30 seconds | 3 | | Dance Party | 3 minutes | 3 | | Freeze Tag (play!) | 5 minutes | 3 | | Balloon Pop Challenge | 10 pops | 3 | | Stretching | 5 minutes | 3 |

Tip: Make it fun and interactive for kids to join in!

9. Quick 15-Minute HIIT

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: ~150
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Jumping Jacks | 30 seconds | 3 | | Squats | 15 | 3 | | Plank | 30 seconds | 3 | | Burpees | 10 | 3 | | Rest | 15 seconds | 3 |

Tip: Ideal for a quick workout during a busy day.

10. Stress Relief HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~180
Equipment Needed: None

| Exercise | Reps/Duration | Sets | |-----------------------|-----------------|------| | Breathing Squats | 15 | 3 | | Gentle High Knees | 30 seconds | 3 | | Side Lunges | 12 each side | 3 | | Forward Arm Circles | 30 seconds | 3 | | Child's Pose Hold | 30 seconds | 3 |

Tip: Focus on your breath to help relieve stress.

Why Choose HipTrain?

With the variety of bodyweight HIIT workouts available, you might feel overwhelmed on how to start or maintain your routine. HipTrain offers affordable personal training with live 1-on-1 video sessions from certified trainers, making it easier to follow a structured plan that fits your needs. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you can invest in your health without breaking the bank.