Best Bodyweight HIIT Workout Plans for Home Fitness 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat and build endurance—all from the comfort of your own home. Bodyweight HIIT workouts are especially beneficial as they require no equipment and can be tailored to fit any fitness level. Here are the Best Bodyweight HIIT Workout Plans for Home Fitness in 2026 that will help you achieve your fitness goals.

1. Full-Body Blast

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 15 | 3 | | Squats | 20 | 3 | | Plank (seconds) | 30 | 3 | | Burpees | 10 | 3 |

2. Core Crusher

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150

| Exercise | Reps | Sets | |----------------------|------|------| | Mountain Climbers | 30 | 4 | | Russian Twists | 20 | 4 | | Plank Jacks | 15 | 4 | | Bicycle Crunches | 20 | 4 | | Side Plank (seconds) | 30 | 2 (each side) |

3. Leg Day HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250

| Exercise | Reps | Sets | |--------------------|------|------| | Jump Squats | 15 | 4 | | Lunges | 20 | 4 | | Single-Leg Deadlift| 10 | 3 (each leg) | | Wall Sit (seconds) | 60 | 3 | | Calf Raises | 20 | 3 |

4. Upper Body Strength

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-------------------|------|------| | Push-Ups | 12 | 4 | | Tricep Dips | 15 | 4 | | Plank Up-Downs | 10 | 3 | | Inchworms | 10 | 3 | | High Knees | 30 | 3 |

5. Plyometric Power

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 300

| Exercise | Reps | Sets | |-------------------|------|------| | Tuck Jumps | 15 | 4 | | Broad Jumps | 10 | 4 | | Skater Jumps | 15 | 4 | | Plyo Push-Ups | 8 | 4 | | Burpees | 10 | 4 |

6. Cardio Kick

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250

| Exercise | Reps | Sets | |----------------------|------|------| | High Knees | 30 | 3 | | Jumping Jacks | 30 | 3 | | Shadow Boxing (seconds) | 60 | 3 | | Butt Kickers | 30 | 3 | | Skaters | 20 | 3 |

7. Tabata Challenge

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200

| Exercise | Duration | Reps | |-------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers | 20 sec | 8 | | Rest | 10 sec | 8 | | Squats | 20 sec | 8 | | Rest | 10 sec | 8 | | Push-Ups | 20 sec | 8 | | Rest | 10 sec | 8 |

8. HIIT for Beginners

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150

| Exercise | Reps | Sets | |-------------------|------|------| | Bodyweight Squats | 15 | 3 | | Incline Push-Ups | 10 | 3 | | Glute Bridges | 15 | 3 | | Side Lunges | 10 | 3 (each side) | | Plank (seconds) | 20 | 2 |

9. Family Fun HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200

| Exercise | Reps | Sets | |-------------------|------|------| | Family Relay Races | 5 mins (fun run) | 1 | | Jumping Jacks | 15 | 3 | | Freeze Dance (seconds) | 30 | 5 | | Group Plank (seconds) | 30 | 2 |

10. Stress Relief HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 150

| Exercise | Reps | Sets | |-------------------|------|------| | Deep Breathing (seconds) | 30 | 2 | | Gentle Squats | 10 | 3 | | Walking Lunges | 10 | 3 | | Arm Circles (seconds) | 30 | 2 | | Stretching (seconds) | 60 | 1 |

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we provide affordable live 1-on-1 video personal training sessions tailored to your specific needs. Unlike traditional gyms, our personal trainers are certified and will guide you through effective workouts, ensuring you stay motivated and on track. Plus, our services are HSA/FSA approved, making it easier to invest in your health without breaking the bank.

Whether you're a beginner or looking to intensify your routine, HipTrain offers flexible scheduling for busy professionals. Experience the difference of personalized training today!