Best Bodyweight HIIT Workout Plans for Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular choice for those looking to maximize their workout efficiency, especially when training at home. Bodyweight HIIT workouts are particularly effective as they require no equipment and can be tailored to fit any fitness level. Here are the Best Bodyweight HIIT Workout Plans for Home in 2026 that will help you burn calories, build strength, and improve your overall fitness.

1. The Full-Body Blitz

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Plank | 30 sec | 3 | | High Knees | 30 sec | 3 |

2. Core Crusher Circuit

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: 150-250

| Exercise | Duration | Sets | |-------------------|----------|------| | Bicycle Crunches | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Leg Raises | 30 sec | 3 | | Russian Twists | 30 sec | 3 |

3. Lower Body Burn

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: 250-350

| Exercise | Duration | Sets | |-------------------|----------|------| | Jump Squats | 30 sec | 4 | | Lunges | 30 sec | 4 | | Glute Bridges | 30 sec | 4 | | Calf Raises | 30 sec | 4 |

4. Upper Body Strength

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | Push-Up Variations | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Plank Shoulder Taps| 30 sec | 3 | | Pike Push-Ups | 30 sec | 3 |

5. Cardio Blast

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: 300-400

| Exercise | Duration | Sets | |-------------------|----------|------| | Burpees | 30 sec | 5 | | Skaters | 30 sec | 5 | | Tuck Jumps | 30 sec | 5 | | Side-to-Side Hops | 30 sec | 5 |

6. Mobility & Flexibility HIIT

Duration: 20 minutes
Difficulty Level: All levels
Calories Burned: 150-200

| Exercise | Duration | Sets | |-------------------|----------|------| | Dynamic Lunges | 30 sec | 3 | | Cat-Cow Stretch | 30 sec | 3 | | Downward Dog | 30 sec | 3 | | Standing Quad Stretch| 30 sec | 3 |

7. Quick HIIT for Busy Schedules

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: 100-150

| Exercise | Duration | Sets | |-------------------|----------|------| | Jumping Jacks | 30 sec | 2 | | Bodyweight Squats | 30 sec | 2 | | High Knees | 30 sec | 2 | | Plank | 30 sec | 2 |

8. Family-Friendly HIIT

Duration: 30 minutes
Difficulty Level: All levels
Calories Burned: 200-300

| Exercise | Duration | Sets | |-------------------|----------|------| | Bear Crawls | 30 sec | 3 | | Crab Walks | 30 sec | 3 | | Balloon Pop (jumping) | 30 sec | 3 | | Freeze Dance | 30 sec | 3 |

9. Advanced HIIT Challenge

Duration: 40 minutes
Difficulty Level: Advanced
Calories Burned: 400-500

| Exercise | Duration | Sets | |-------------------|----------|------| | One-Legged Burpees| 30 sec | 4 | | Plyometric Push-Ups| 30 sec | 4 | | Box Jumps (or Step-Ups)| 30 sec| 4 | | Wall Sit | 30 sec | 4 |

Why Choose HipTrain for Personal Training?

If you're looking for affordable personal training options to guide you through these workouts, consider HipTrain. Our live 1-on-1 video personal training sessions are designed to fit your busy schedule, and our certified trainers can help you modify these workouts to match your fitness level. Plus, HipTrain is HSA/FSA approved, making it a smart financial choice for your health and fitness needs.