Best Bodyweight HIIT Workout Plans for Quick Results 2026

Updated January 2026

High-Intensity Interval Training (HIIT) continues to be one of the most effective workout styles for burning fat and improving cardiovascular fitness. Bodyweight HIIT workouts are especially popular because they require no equipment and can be done anywhere. Here are the best bodyweight HIIT workout plans for 2026 that promise quick results!

1. The Full-Body Blast

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

| Exercise | Reps | Sets | |--------------------|-------|------| | Jump Squats | 15 | 3 | | Push-Ups | 12 | 3 | | Mountain Climbers | 30s | 3 | | Burpees | 10 | 3 | | Plank Jacks | 15 | 3 |

Equipment Needed: None

2. The Core Crusher

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

| Exercise | Reps | Sets | |----------------------|-------|------| | Bicycle Crunches | 20 | 3 | | Plank Hold | 30s | 3 | | Russian Twists | 15 | 3 | | Side Plank Dips | 10 | 3 | | Flutter Kicks | 15 | 3 |

Equipment Needed: None

3. The Leg Shredder

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

| Exercise | Reps | Sets | |------------------------|-------|------| | Pistol Squats | 5 per leg | 3 | | Skater Jumps | 15 | 3 | | Lateral Lunges | 12 per leg | 3 | | High Knees | 30s | 3 | | Wall Sit | 30s | 3 |

Equipment Needed: None

4. The Cardio Crusher

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

| Exercise | Reps | Sets | |------------------------|-------|------| | Jumping Jacks | 30s | 3 | | Tuck Jumps | 12 | 3 | | Burpee Broad Jumps | 10 | 3 | | Speed Skaters | 15 | 3 | | Shadow Boxing | 30s | 3 |

Equipment Needed: None

5. The Upper Body Blitz

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250

| Exercise | Reps | Sets | |------------------------|-------|------| | Diamond Push-Ups | 10 | 3 | | Tricep Dips (on a chair)| 12 | 3 | | Plank Up-Downs | 10 | 3 | | Side Push-Ups | 8 per side | 3 | | Arm Circles | 30s | 3 |

Equipment Needed: Chair (optional)

6. The HIIT Ladder

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

| Exercise | Duration | Sets | |------------------------|----------|------| | 30s Work, 15s Rest | 6 rounds | 1 | | Jump Squats | 30s | 1 | | Push-Ups | 30s | 1 | | Burpees | 30s | 1 | | Mountain Climbers | 30s | 1 | | Plank Hold | 30s | 1 |

Equipment Needed: None

7. The Quick-Fire HIIT

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

| Exercise | Reps | Sets | |------------------------|-------|------| | Squats | 10 | 2 | | Push-Ups | 5 | 2 | | High Knees | 30s | 2 | | Lunges | 10 per leg | 2 |

Equipment Needed: None

8. The Flexibility HIIT

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |------------------------|----------|------| | Dynamic stretches | 5 mins | 1 | | Yoga Flow (Sun Salutation)| 5 mins | 2 | | Cool Down Stretches | 5 mins | 1 |

Equipment Needed: None

Why Choose HipTrain?

With the rise of home workouts, HipTrain offers an innovative solution for those looking for affordable personal training. Our live 1-on-1 video personal training sessions provide personalized guidance from certified trainers, ensuring you maximize your fitness results. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Whether you're a beginner or advanced, HipTrain's flexible scheduling is perfect for busy professionals looking to incorporate fitness into their lives.

Incorporate these bodyweight HIIT workouts into your routine for quick results in 2026, and consider HipTrain to elevate your fitness journey.