Best Bodyweight HIIT Workout Plans for All Levels in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize workout efficiency, especially when using just your body weight. Whether you're a beginner or an advanced athlete, these bodyweight HIIT workout plans will cater to all fitness levels and can be done in the comfort of your home. Below are the best HIIT plans that you can incorporate into your routine for effective and efficient workouts.

1. Beginner Bodyweight HIIT Circuit

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approx. 150-200

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Jumping Jacks | 30 | 2 | 30 sec | | Bodyweight Squats | 15 | 2 | 30 sec | | Push-Ups | 10 | 2 | 30 sec | | Plank | - | 2 | 30 sec | | Mountain Climbers | 20 | 2 | 30 sec |

Tip: Focus on form over speed to build a solid foundation.

2. Intermediate Bodyweight HIIT Challenge

Duration: 25 minutes
Equipment Needed: None
Calories Burned: Approx. 250-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Burpees | 10 | 3 | 40 sec | | Lunges | 12 | 3 | 40 sec | | Tricep Dips (on chair) | 12 | 3 | 40 sec | | High Knees | 30 | 3 | 40 sec | | Side Plank (each side) | 20 | 3 | 30 sec |

Tip: Increase the rest time between sets if needed to maintain good form.

3. Advanced Bodyweight HIIT Workout

Duration: 30 minutes
Equipment Needed: None
Calories Burned: Approx. 350-400

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Plyometric Push-Ups | 10 | 4 | 45 sec | | Jump Squats | 15 | 4 | 45 sec | | Plank Jacks | 15 | 4 | 45 sec | | Skaters | 20 | 4 | 45 sec | | Burpee Tucks | 10 | 4 | 45 sec |

Tip: Maintain explosive movements for maximum effectiveness.

4. Full-Body HIIT for Weight Loss

Duration: 30 minutes
Equipment Needed: None
Calories Burned: Approx. 300-400

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Burpees | 12 | 3 | 40 sec | | Push-Ups | 15 | 3 | 40 sec | | Squat Jumps | 15 | 3 | 40 sec | | Plank to Push-Up | 10 | 3 | 40 sec | | Lateral Lunges | 12 | 3 | 40 sec |

Tip: Keep your heart rate up by minimizing rest between exercises.

5. Core-Focused HIIT Workout

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approx. 200-250

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Bicycle Crunches | 15 | 3 | 30 sec | | Plank | - | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Leg Raises | 10 | 3 | 30 sec | | Side Plank | 20 | 3 | 20 sec |

Tip: Engage your core throughout each movement for better results.

6. Quick 15-Minute HIIT Blast

Duration: 15 minutes
Equipment Needed: None
Calories Burned: Approx. 150-200

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Jumping Jacks | 30 | 1 | 30 sec | | Push-Ups | 10 | 1 | 30 sec | | Bodyweight Squats | 15 | 1 | 30 sec | | Plank | - | 1 | 30 sec | | Burpees | 5 | 1 | 30 sec |

Tip: Perfect for busy schedules; the key is intensity!

7. Tabata Bodyweight HIIT

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approx. 200-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Squat Jumps | 8 | 4 | 20 sec | | Push-Ups | 8 | 4 | 20 sec | | High Knees | 8 | 4 | 20 sec | | Plank Jacks | 8 | 4 | 20 sec |

Tip: Follow the 20 seconds of work with 10 seconds of rest for maximum impact.

8. Family-Friendly HIIT Workout

Duration: 30 minutes
Equipment Needed: None
Calories Burned: Approx. 250-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Animal Walks | 10 m | 3 | 1 min | | Family Push-Ups | 8 | 3 | 1 min | | Partner Squats | 10 | 3 | 1 min | | Relay Races | - | 3 | 2 min |

Tip: Make it fun; involve the whole family for motivation!

9. Post-Workout Recovery HIIT

Duration: 20 minutes
Equipment Needed: None
Calories Burned: Approx. 150-200

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Slow Push-Ups | 8 | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Seated Torso Twist | 12 | 3 | 30 sec | | Child's Pose | - | 3 | 30 sec |

Tip: Focus on controlled movements to enhance recovery.

10. HipTrain's Personalized HIIT Plan

For those looking for tailored workouts, consider HipTrain's affordable personal training options. With live 1-on-1 video sessions led by certified trainers, you can receive expert guidance on bodyweight HIIT workouts suited to your specific fitness level and goals. Plus, our services are HSA/FSA approved, making it a budget-friendly choice.

Incorporating these bodyweight HIIT workout plans into your routine in 2026 can significantly enhance your fitness level, regardless of where you start. Remember to stay consistent, listen to your body, and enjoy the journey to better health!