15 Best Bodyweight HIIT Workouts for Home Training 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength, all from the comfort of your home. With just your body weight, you can engage in dynamic workouts that boost your heart rate and improve your fitness levels. Here are the 15 best bodyweight HIIT workouts for home training in 2026.

1. Jump Squats

• Duration: 20 seconds on, 10 seconds rest
• Reps: 8-10 sets
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Stand with feet shoulder-width apart.
2. Lower into a squat position.
3. Jump explosively, landing softly back into the squat.

2. Burpees

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~12 per minute
• Difficulty Level: Advanced

How to Do It:

1. Start in a standing position.
2. Drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Begin in a plank position.
2. Drive your knees towards your chest alternately.

4. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Start in a plank position.
2. Jump your feet out wide and back together, maintaining a stable core.

5. High Knees

• Duration: 20 seconds on, 10 seconds rest
• Reps: 8-10 sets
• Calories Burned: ~10 per minute
• Difficulty Level: Beginner to Intermediate

How to Do It:

1. Stand tall and run in place, driving your knees as high as possible.

6. Side Lunges

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets (each side)
• Calories Burned: ~8 per minute
• Difficulty Level: Beginner to Intermediate

How to Do It:

1. Step to the side, bending the knee while keeping the other leg straight.
2. Push back to the starting position and alternate sides.

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Reps: 8-10 sets
• Calories Burned: ~12 per minute
• Difficulty Level: Advanced

How to Do It:

1. Stand with feet shoulder-width apart.
2. Jump up, bringing your knees towards your chest.

8. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Leap to one side, landing on one foot while bringing the other foot behind you.
2. Alternate sides in a lateral motion.

9. Push-Up to Shoulder Tap

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Perform a push-up.
2. Tap your left shoulder with your right hand, then alternate.

10. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets (each side)
• Calories Burned: ~8 per minute
• Difficulty Level: Beginner to Intermediate

How to Do It:

1. Step out to the side with one leg.
2. Bend that knee while keeping the other leg straight.

11. Spiderman Push-Ups

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~10 per minute
• Difficulty Level: Advanced

How to Do It:

1. Perform a push-up while bringing one knee to the elbow.
2. Alternate sides with each rep.

12. Russian Twists

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~7 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Sit on the floor, lean back slightly.
2. Rotate your torso to each side, tapping the ground.

13. Plank to Side Plank

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Start in a plank position.
2. Rotate to one side into a side plank, alternating sides.

14. Frog Jumps

• Duration: 20 seconds on, 10 seconds rest
• Reps: 8-10 sets
• Calories Burned: ~10 per minute
• Difficulty Level: Advanced

How to Do It:

1. Start in a squat position.
2. Jump forward as far as you can, landing softly.

15. Bear Crawls

• Duration: 30 seconds on, 15 seconds rest
• Reps: 5-7 sets
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate

How to Do It:

1. Start on all fours.
2. Crawl forward using opposite hand and foot.

Conclusion

Incorporating these bodyweight HIIT workouts into your home training routine can elevate your fitness game without the need for expensive gym memberships. At HipTrain, we offer affordable, live 1-on-1 personal training sessions, making it easy to stay motivated and achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!