5 Best Bodyweight HIIT Workouts for Home Training in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn calories and improve fitness levels, especially when you're training at home. Bodyweight HIIT workouts are perfect for those who want to maximize their workouts without needing expensive equipment or a gym membership. Here are the five best bodyweight HIIT workouts you can do at home in 2026.

1. Full-Body Burn

This workout targets all major muscle groups and is great for overall conditioning.

| Exercise | Duration | Sets | Reps | |------------------|----------|------|------| | Jump Squats | 30 sec | 3 | 10 | | Push-Ups | 30 sec | 3 | 10 | | Mountain Climbers| 30 sec | 3 | 15 | | Plank Jacks | 30 sec | 3 | 10 | | Burpees | 30 sec | 3 | 8 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories in 30 minutes

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2. Core Blaster

This workout focuses on your core while keeping your heart rate up.

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|------| | High Knees | 30 sec | 3 | 20 | | Russian Twists | 30 sec | 3 | 15 | | Plank | 30 sec | 3 | - | | Bicycle Crunches | 30 sec | 3 | 15 | | Side Plank (each side) | 30 sec | 3 | - |

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 calories in 30 minutes

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3. Lower Body Sculpt

Perfect for those looking to tone their legs and glutes.

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Squats | 30 sec | 3 | 15 | | Lunges | 30 sec | 3 | 12 | | Glute Bridges | 30 sec | 3 | 15 | | Calf Raises | 30 sec | 3 | 15 | | Wall Sit | 30 sec | 3 | - |

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 calories in 30 minutes

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4. Upper Body Strength

Build upper body strength and endurance with this focused workout.

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Push-Ups | 30 sec | 3 | 10 | | Tricep Dips | 30 sec | 3 | 10 | | Plank Shoulder Taps| 30 sec | 3 | 10 | | Inchworms | 30 sec | 3 | 6 | | Dive Bomber Push-Ups | 30 sec | 3 | 6 |

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories in 30 minutes

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5. Cardio Crusher

Get your heart rate soaring with this intense cardio workout.

| Exercise | Duration | Sets | Reps | |-------------------|----------|------|------| | Burpees | 30 sec | 3 | 8 | | Skaters | 30 sec | 3 | 15 | | Jumping Jacks | 30 sec | 3 | 20 | | High Knees | 30 sec | 3 | 20 | | Tuck Jumps | 30 sec | 3 | 8 |

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 400-500 calories in 30 minutes

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In 2026, finding the right personal training solution is easier than ever with HipTrain. We offer live 1-on-1 video personal training sessions, making it convenient to get expert guidance from the comfort of your home. Our pricing is affordable compared to traditional gyms, and we are HSA/FSA approved for eligible expenses. Plus, our certified personal trainers provide flexible scheduling, perfect for busy professionals.