Best Bodyweight HIIT Exercises for Home Workouts 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout using just your body weight, making it perfect for home workouts. In 2026, bodyweight HIIT exercises remain a popular choice for those looking to maximize their workout efficiency without needing a gym. Here are the best bodyweight HIIT exercises you can incorporate into your routine this year.

1. Burpees

• Description: A full-body exercise that combines a squat, push-up, and jump.
• Reps: 10-15
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-15 per minute
• Difficulty Level: Intermediate

2. Jump Squats

• Description: A plyometric move that targets the legs and glutes while boosting heart rate.
• Reps: 12-15
• Sets: 3
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

3. Mountain Climbers

• Description: A core-strengthening exercise that also elevates the heart rate.
• Reps: 20-30
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-15 per minute
• Difficulty Level: Beginner to Intermediate

4. Plank Jacks

• Description: A dynamic plank variation that increases cardiovascular endurance.
• Reps: 15-20
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

5. High Knees

• Description: A cardio-intensive exercise that improves agility and coordination.
• Reps: 20-30
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 10-15 per minute
• Difficulty Level: Beginner to Intermediate

6. Push-Up to T-Plank

• Description: A combination of push-ups and rotational planks that engages multiple muscle groups.
• Reps: 8-12
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

7. Skaters

• Description: A lateral movement that enhances balance and leg strength.
• Reps: 15-20 (each side)
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

8. Lateral Lunges

• Description: A lower body exercise that targets the glutes, quads, and inner thighs.
• Reps: 10-12 (each side)
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 6-10 per minute
• Difficulty Level: Beginner to Intermediate

9. Inchworms

• Description: A full-body stretch that also builds strength and flexibility.
• Reps: 8-10
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 5-8 per minute
• Difficulty Level: Beginner

10. Bear Crawls

• Description: A functional movement that works nearly every muscle group and improves mobility.
• Reps: 10-15 (each direction)
• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate

Sample HIIT Workout Table

| Exercise | Reps | Sets | Duration | |----------------------|-------------|------|------------------| | Burpees | 10-15 | 3 | 30 sec on, 15 sec rest | | Jump Squats | 12-15 | 3 | 20 sec on, 10 sec rest | | Mountain Climbers | 20-30 | 3 | 30 sec on, 15 sec rest | | Plank Jacks | 15-20 | 3 | 30 sec on, 15 sec rest | | High Knees | 20-30 | 3 | 30 sec on, 15 sec rest | | Push-Up to T-Plank | 8-12 | 3 | 30 sec on, 15 sec rest | | Skaters | 15-20 | 3 | 30 sec on, 15 sec rest | | Lateral Lunges | 10-12 | 3 | 30 sec on, 15 sec rest | | Inchworms | 8-10 | 3 | 30 sec on, 15 sec rest | | Bear Crawls | 10-15 | 3 | 30 sec on, 15 sec rest |

Why Choose HipTrain for Your HIIT Workouts?

With the rise of home workouts in 2026, finding the right guidance is crucial. HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers who can help you perform these bodyweight HIIT exercises effectively. Our flexible scheduling accommodates even the busiest professionals, and we are HSA/FSA approved for eligible expenses.