10 Best Bodyweight HIIT Workouts to Try in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) continues to be a top choice for fitness enthusiasts in 2026, especially for those looking to maximize their workouts in minimal time. Bodyweight HIIT workouts are particularly appealing as they require no equipment and can be done anywhere. Here are the 10 best bodyweight HIIT workouts to try this year.

1. The Classic Tabata

Overview: 20 seconds of intense effort followed by 10 seconds of rest, repeated for 8 rounds.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |----------------|------------|------|------------|------------------| | Burpees | 20 sec | 8 | Intermediate| 240 | | Rest | 10 sec | 8 | - | - |

Total Time: 4 minutes

2. Full Body Blast

Overview: A mix of upper and lower body exercises to challenge your entire body.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |--------------------|-----------|------|------------|------------------| | Jump Squats | 30 sec | 4 | Intermediate| 300 | | Push-Ups | 30 sec | 4 | Beginner | 150 | | Mountain Climbers | 30 sec | 4 | Intermediate| 250 | | Rest | 30 sec | 4 | - | - |

Total Time: 16 minutes

3. Core Crusher

Overview: Targeting the core with dynamic movements to enhance strength and stability.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Plank Jacks | 30 sec | 4 | Intermediate| 200 | | Russian Twists | 30 sec | 4 | Beginner | 180 | | Bicycle Crunches | 30 sec | 4 | Intermediate| 220 | | Rest | 30 sec | 4 | - | - |

Total Time: 16 minutes

4. Cardio Inferno

Overview: A heart-pumping routine designed to elevate your heart rate quickly.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | High Knees | 30 sec | 5 | Beginner | 150 | | Skaters | 30 sec | 5 | Intermediate| 200 | | Butt Kicks | 30 sec | 5 | Beginner | 120 | | Rest | 30 sec | 5 | - | - |

Total Time: 20 minutes

5. Lower Body Burn

Overview: Focused on building strength and endurance in the legs.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Lunges | 30 sec | 4 | Beginner | 180 | | Glute Bridges | 30 sec | 4 | Beginner | 160 | | Squat Jumps | 30 sec | 4 | Intermediate| 220 | | Rest | 30 sec | 4 | - | - |

Total Time: 16 minutes

6. Upper Body Strength

Overview: A workout targeting the arms, shoulders, and chest.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Diamond Push-Ups | 30 sec | 4 | Advanced | 200 | | Pike Push-Ups | 30 sec | 4 | Advanced | 220 | | Tricep Dips | 30 sec | 4 | Intermediate| 150 | | Rest | 30 sec | 4 | - | - |

Total Time: 16 minutes

7. Plyometric Power

Overview: High-energy movements designed to enhance power and explosiveness.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Box Jumps (or Step-Ups) | 30 sec | 4 | Intermediate| 300 | | Broad Jumps | 30 sec | 4 | Advanced | 250 | | Tuck Jumps | 30 sec | 4 | Advanced | 280 | | Rest | 30 sec | 4 | - | - |

Total Time: 16 minutes

8. HIIT Yoga Fusion

Overview: A blend of yoga and HIIT for strength and flexibility.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Sun Salutations | 1 min | 3 | Beginner | 200 | | Warrior II Holds | 30 sec | 3 | Beginner | 150 | | Plank to Downward Dog | 30 sec | 3 | Intermediate| 180 | | Rest | 30 sec | 3 | - | - |

Total Time: 20 minutes

9. HIIT Ladder

Overview: Increase the duration of each exercise with each round.

| Round | Exercise | Duration | Sets | Difficulty | Calories Burned | |-------|------------------|-----------|------|------------|------------------| | 1 | Jumping Jacks | 20 sec | 4 | Beginner | 120 | | 2 | Push-Ups | 30 sec | 4 | Intermediate| 150 | | 3 | Squat Jumps | 40 sec | 4 | Advanced | 220 | | Rest | | 30 sec | 4 | - | - |

Total Time: 16 minutes

10. 10-Minute HIIT Challenge

Overview: A quick but intense workout for those short on time.

| Exercise | Duration | Sets | Difficulty | Calories Burned | |---------------------|-----------|------|------------|------------------| | Burpees | 1 min | 1 | Intermediate| 100 | | Mountain Climbers | 1 min | 1 | Intermediate| 120 | | High Knees | 1 min | 1 | Beginner | 80 | | Push-Ups | 1 min | 1 | Intermediate| 150 | | Rest | 1 min | 1 | - | - |

Total Time: 10 minutes

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These bodyweight HIIT workouts can fit into any busy schedule while providing an effective way to improve cardiovascular fitness and build strength. For personalized guidance and support, consider trying HipTrain’s affordable live 1-on-1 video personal training sessions. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and our services are HSA/FSA approved for eligible expenses.