10 Best Bodyweight HIIT Workouts for Effective Home Training in 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to burn fat and build strength without needing any equipment. These workouts can be done in the comfort of your home, making them perfect for busy professionals or anyone looking to get fit without a gym membership. Here are the 10 best bodyweight HIIT workouts you can try in 2026.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |-------------|---------| | Burpees | 10 |

Tips:

Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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2. Mountain Climbers Madness

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8 per minute
Difficulty Level: Beginner

| Exercise | Reps | |--------------------|---------| | Mountain Climbers | 20 |

Tips:

Maintain a strong plank position while driving your knees toward your chest quickly.

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3. Jump Squat Circuit

Duration: 25 seconds on, 10 seconds off
Sets: 5
Calories Burned: ~12 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |-------------------|---------| | Jump Squats | 12 |

Tips:

Land softly and go straight into the next squat to maximize intensity.

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4. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|---------| | Plank Jacks | 15 |

Tips:

Keep your core tight and avoid letting your hips sag.

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5. High Knees

Duration: 30 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~8 per minute
Difficulty Level: Beginner

| Exercise | Reps | |---------------|---------| | High Knees | 20 |

Tips:

Pump your arms to maintain speed and balance as you drive your knees up.

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6. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~11 per minute
Difficulty Level: Advanced

| Exercise | Reps | |----------------|---------| | Tuck Jumps | 8 |

Tips:

Aim to bring your knees as high as possible while keeping your core engaged.

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7. Lateral Lunges

Duration: 25 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |-------------------|---------| | Lateral Lunges | 10 (5 each side) |

Tips:

Keep your chest up and push through the heel of your standing leg.

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8. Push-Up to Plank

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |----------------------|---------| | Push-Up to Plank | 8 |

Tips:

Focus on maintaining a strong core throughout the movement.

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9. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |-------------------|---------| | Skaters | 20 |

Tips:

Leap side to side, landing softly to engage your legs and core.

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10. Core Crunches

Duration: 30 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~7 per minute
Difficulty Level: Beginner

| Exercise | Reps | |-------------------|---------| | Core Crunches | 15 |

Tips:

Focus on squeezing your core as you lift your shoulders off the ground.

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Conclusion

These bodyweight HIIT workouts are not only effective but also convenient for home training in 2026. For those looking to take their fitness to the next level, consider personal training. HipTrain offers live 1-on-1 video sessions with certified trainers at affordable prices, making it easy to achieve your fitness goals without the need for expensive gym memberships. Plus, our services are HSA/FSA approved for eligible expenses!