Best Bodyweight HIIT Workout Plans for Home Training in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without the need for a gym or expensive equipment. Bodyweight HIIT workouts are especially appealing for home training, as they can be done anywhere and require minimal space. Here are the best bodyweight HIIT workout plans for home training in 2026, designed to maximize your fitness results while being easy on your wallet.

1. Full-Body Burnout

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~250
• 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 | | Plank to Push-Up | 10 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Rest | - | 3 | 1 min |

2. Core Crusher

• Duration: 15 minutes
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~200
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Bicycle Crunches | 20 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Plank Hold | - | 3 | 30 sec | | Flutter Kicks | 20 | 3 | 30 sec | | Rest | - | 3 | 1 min |

3. Legs and Glutes Focus

• Duration: 25 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~300
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Squats | 15 | 4 | 30 sec | | Lunges | 10 | 4 | 30 sec | | Glute Bridges | 15 | 4 | 30 sec | | Side Lunges | 10 | 4 | 30 sec | | Single-Leg Deadlifts | 10 | 4 | 30 sec | | Rest | - | 4 | 1 min |

4. Upper Body Strength

• Duration: 20 minutes
• Difficulty Level: Intermediate
• Calories Burned: ~250
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Push-Ups | 15 | 3 | 30 sec | | Tricep Dips | 10 | 3 | 30 sec | | Plank Up-Downs | 10 | 3 | 30 sec | | Handstand Hold | - | 3 | 30 sec | | Superman Exercise | 15 | 3 | 30 sec | | Rest | - | 3 | 1 min |

5. Cardio Blast

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: ~200
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Burpees | 10 | 3 | 30 sec | | Skaters | 20 | 3 | 30 sec | | Jump Squats | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Butt Kickers | 30 | 3 | 30 sec | | Rest | - | 3 | 1 min |

6. HIIT for Busy Professionals

• Duration: 10 minutes
• Difficulty Level: All Levels
• Calories Burned: ~150
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 20 | 2 | 20 sec | | Push-Ups | 10 | 2 | 20 sec | | Squats | 15 | 2 | 20 sec | | Plank | - | 2 | 20 sec | | Rest | - | 2 | 10 sec |

7. HIIT for Endurance

• Duration: 30 minutes
• Difficulty Level: Advanced
• Calories Burned: ~400
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Burpees | 15 | 4 | 30 sec | | Push-Ups | 15 | 4 | 30 sec | | Jump Lunges | 12 | 4 | 30 sec | | Plank Jacks | 15 | 4 | 30 sec | | Side Plank (each side)| 10 | 4 | 30 sec | | Rest | - | 4 | 1 min |

8. Total Body HIIT Challenge

• Duration: 40 minutes
• Difficulty Level: Advanced
• Calories Burned: ~500
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Jump Squats | 15 | 4 | 30 sec | | Push-Up to T-Plank | 10 | 4 | 30 sec | | Mountain Climbers | 30 | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec | | Plank with Shoulder Taps | 15 | 4 | 30 sec | | Rest | - | 4 | 1 min |

9. HIIT for Flexibility

• Duration: 25 minutes
• Difficulty Level: All Levels
• Calories Burned: ~250
• Equipment Needed: None

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Dynamic Lunges | 10 | 3 | 30 sec | | Side Bends | 15 | 3 | 30 sec | | Cat-Cow Stretch | - | 3 | 30 sec | | Pigeon Pose | - | 3 | 30 sec | | Cobra Stretch | - | 3 | 30 sec | | Rest | - | 3 | 1 min |

10. Beginner’s HIIT Starter

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

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Marching in Place | 30 | 2 | 30 sec | | Wall Sit | - | 2 | 30 sec | | Step-Ups (on a sturdy chair) | 10 | 2 | 30 sec | | Seated Leg Lifts | 15 | 2 | 30 sec | | Rest | - | 2 | 1 min |

Why Choose HipTrain for Your HIIT Workouts?

With so many options available, you may wonder how to get started. HipTrain is your top choice for affordable personal training that fits your schedule. With live 1-on-1 video personal training, you can work out from the comfort of your home with a certified trainer guiding you every step of the way. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.