Best Bodyweight HIIT Workout Plans for Fast Results in 2026

Updated January 2026

In the fast-paced world of fitness, bodyweight HIIT (High-Intensity Interval Training) workouts have emerged as a popular solution for those looking to achieve rapid results without the need for equipment. These workouts are not only effective but also convenient, making them perfect for busy professionals. Here are the best bodyweight HIIT workout plans for 2026 that guarantee fast results!

1. The 20-Minute Full-Body Blitz

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jump Squats | 15 | 3 | 30 sec | | Push-Ups | 12 | 3 | 30 sec | | Mountain Climbers | 20 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Plank to Push-Up | 8 | 3 | 30 sec |

2. Core Crusher HIIT

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bicycle Crunches | 15 | 3 | 30 sec | | Russian Twists | 12 | 3 | 30 sec | | Plank Jacks | 10 | 3 | 30 sec | | Leg Raises | 12 | 3 | 30 sec | | Side Plank (each side)| 20 sec | 3 | 30 sec |

3. Quick Cardio HIIT

• Duration: 10 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | High Knees | 30 sec | 4 | 10 sec rest | | Skaters | 20 | 4 | 10 sec rest | | Jumping Jacks | 30 sec | 4 | 10 sec rest | | Tuck Jumps | 10 | 4 | 10 sec rest |

4. Lower Body Burnout

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Lunges | 12 | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Squat Pulses | 10 | 4 | 30 sec | | Wall Sit | 30 sec | 4 | 30 sec rest |

5. Upper Body Strength HIIT

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Diamond Push-Ups | 8 | 3 | 30 sec | | Tricep Dips (on chair)| 10 | 3 | 30 sec | | Plank Shoulder Taps | 12 | 3 | 30 sec | | Pike Push-Ups | 8 | 3 | 30 sec |

6. Fat Blaster HIIT

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-450

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpee Tuck Jumps | 10 | 4 | 30 sec | | Side Lunges | 12 | 4 | 30 sec | | Plank to Side Plank | 10 | 4 | 30 sec | | Jump Squat with 180° Turn | 8 | 4 | 30 sec |

7. Family-Friendly HIIT

• Duration: 20 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bear Crawls | 30 sec | 3 | 30 sec rest | | Crab Walks | 30 sec | 3 | 30 sec rest | | Dance Break | 1 min | 3 | 30 sec rest |

8. Quick Stress Relief HIIT

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Bodyweight Squats | 15 | 3 | 30 sec | | Forward Lunges | 10 | 3 | 30 sec | | Arm Circles | 30 sec | 3 | 30 sec rest |

9. HIIT with a Twist

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: Approximately 300-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Plank Jacks | 15 | 3 | 30 sec | | Squat to Shoulder Press| 12 | 3 | 30 sec | | Lateral Shuffle | 30 sec | 3 | 30 sec rest |

10. Total Body Recovery HIIT

• Duration: 30 minutes
• Difficulty Level: All levels
• Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Yoga Flow | 5 | 3 | 1 min | | Deep Breathing | 5 min | 1 | - |

Conclusion

These bodyweight HIIT workouts are designed to deliver fast results without the need for any equipment, making them perfect for anyone looking to maximize their fitness journey in 2026. Whether you're a beginner or an experienced athlete, these plans can be tailored to fit your needs.

For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live personal training with certified trainers. Plus, our services are HSA/FSA approved, making it convenient for you to invest in your health.