10 Best Bodyweight HIIT Workouts for Home Fitness 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get in shape using just your body weight, making it perfect for home workouts. In 2026, bodyweight HIIT workouts remain a popular choice due to their effectiveness and the convenience of not requiring any equipment. Here are the 10 best bodyweight HIIT workouts you can do at home to achieve your fitness goals.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Reps: As many as possible in each interval
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Intermediate

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

2. Jump Squat Circuit

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Reps: 12-15
• Calories Burned: Approx. 5-7 per minute
• Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Rest | |----------------|----------|--------| | Jump Squats | 30 sec | 15 sec | | High Knees | 30 sec | 15 sec |

3. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 10-12
• Calories Burned: Approx. 6-8 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |------------------|----------|--------| | Plank to Push-Up | 30 sec | 15 sec |

4. Mountain Climbers Madness

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: As many as possible
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |---------------------|----------|--------| | Mountain Climbers | 20 sec | 10 sec |

5. Lunge and Twist

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Reps: 10-12 (each side)
• Calories Burned: Approx. 5-7 per minute
• Difficulty Level: Beginner

| Exercise | Duration | Rest | |------------------|----------|--------| | Lunge with Twist | 30 sec | 15 sec |

6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Reps: As many as possible
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Advanced

| Exercise | Duration | Rest | |------------|----------|--------| | Tuck Jumps | 20 sec | 10 sec |

7. Side Plank Dips

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Reps: 10-12 (each side)
• Calories Burned: Approx. 4-6 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-------------------|----------|--------| | Side Plank Dips | 30 sec | 15 sec |

8. Skater Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: As many as possible
• Calories Burned: Approx. 6-8 per minute
• Difficulty Level: Intermediate

| Exercise | Duration | Rest | |-----------------|----------|--------| | Skater Jumps | 30 sec | 15 sec |

9. Push-Up Variations

• Duration: 30 seconds on, 15 seconds rest
• Sets: 3
• Reps: 8-10
• Calories Burned: Approx. 6-8 per minute
• Difficulty Level: Intermediate

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

10. Cool Down Stretch

• Duration: 5 minutes
• Sets: 1
• Calories Burned: Approx. 20
• Difficulty Level: All Levels

| Exercise | Duration | |-----------------|----------| | Stretching | 5 min |

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Incorporating these bodyweight HIIT workouts into your routine can help you achieve your fitness goals effectively and efficiently. If you're looking for personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, HipTrain is HSA/FSA approved, making it an accessible option for busy professionals.