Best Bodyweight HIIT Workout Plans 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a staple in the fitness community, especially for those looking to maximize their workouts without the need for gym equipment. Bodyweight HIIT workouts are particularly appealing due to their flexibility and effectiveness. Below, we’ve compiled the best bodyweight HIIT workout plans for 2026, ensuring you can achieve your fitness goals right from the comfort of your home.

1. Full-Body Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 250-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | Squat Jumps | 15 | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec | | Plank Hold | 30 sec | 3 | 30 sec |

2. Core Crusher

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: 300-350
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bicycle Crunches | 20 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Russian Twists | 20 | 4 | 30 sec | | Side Plank (each side)| 30 sec | 4 | 30 sec | | Leg Raises | 15 | 4 | 30 sec |

3. Lower Body Burn

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: 200-250
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bodyweight Squats | 15 | 3 | 30 sec | | Lunges (each leg) | 10 | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Calf Raises | 20 | 3 | 30 sec | | Wall Sit | 30 sec | 3 | 30 sec |

4. Cardio Crusher

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | High Knees | 30 sec | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec | | Skaters | 15 | 4 | 30 sec | | Fast Feet | 30 sec | 4 | 30 sec | | Jump Squats | 10 | 4 | 30 sec |

5. Upper Body Strength

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 250-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Pike Push-Ups | 10 | 4 | 30 sec | | Tricep Dips (using a chair)| 12 | 4 | 30 sec | | Inchworms | 10 | 4 | 30 sec | | Plank Shoulder Taps | 15 | 4 | 30 sec | | Superman | 15 | 4 | 30 sec |

6. HIIT Pyramid

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 300-400
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 1 | 30 sec | | Push-Ups | 20 | 1 | 30 sec | | Squat Jumps | 10 | 1 | 30 sec | | Burpees | 5 | 1 | 30 sec | | Repeat with decreased reps until reaching 1 |

7. Tabata Training

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | High Knees | 20 sec | 8 | 10 sec rest | | Push-Ups | 20 sec | 8 | 10 sec rest | | Mountain Climbers | 20 sec | 8 | 10 sec rest | | Squat Jumps | 20 sec | 8 | 10 sec rest |

8. 10-Minute Express HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 100-150
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 1 | 1 min | | Push-Ups | 10 | 1 | 1 min | | Bodyweight Squats | 15 | 1 | 1 min | | Plank | 30 sec | 1 | 1 min | | Repeat for 10 minutes |

9. Family Fun HIIT

Duration: 30 minutes
Difficulty Level: Family-Friendly
Calories Burned: 250-300
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Partner Jumping Jacks | 30 | 2 | 30 sec | | Family Burpees | 10 | 2 | 30 sec | | Team Squat Holds | 30 sec | 2 | 30 sec | | Relay Races | 30 sec | 2 | 30 sec |

10. Flexibility and Recovery HIIT

Duration: 25 minutes
Difficulty Level: All Levels
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dynamic Stretching | 10 | 1 | 1 min | | Yoga Flow | 10 | 1 | 5 min | | Static Stretching | 10 | 1 | 5 min | | Deep Breathing | 5 min | 1 | 5 min |

These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine without the need for expensive equipment. For more personalized coaching and guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Not only do you receive tailored workouts, but you can also schedule sessions flexibly around your busy life, and your training expenses may even qualify for HSA/FSA reimbursement.