Best Bodyweight HIIT Workout Plans for Quick Results in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) continues to be one of the most effective workout methods for burning calories and improving fitness levels quickly. Bodyweight HIIT workouts are particularly appealing as they can be done anywhere, require no equipment, and can be tailored to fit any fitness level. Below are the best bodyweight HIIT workout plans for 2026 that promise quick results.

1. 20-Minute Full-Body Blast

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 250-300
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Burpees | 10 | 4 | | Jump Squats | 15 | 4 | | Push-Ups | 10 | 4 | | High Knees | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 |

2. Core Crusher HIIT

Duration: 15 minutes
Difficulty: Beginner to Intermediate
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Plank Jacks | 10 | 4 | | Russian Twists | 15 per side | 4 | | Bicycle Crunches | 15 | 4 | | Flutter Kicks | 30 sec | 4 | | Side Plank (each side) | 30 sec | 4 |

3. Lower Body Leg Burn

Duration: 25 minutes
Difficulty: Intermediate
Calories Burned: Approximately 300-350
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Jump Lunges | 10 per leg | 4 | | Glute Bridges | 15 | 4 | | Squat Pulses | 15 | 4 | | Wall Sit | 30 sec | 4 | | Single-Leg Deadlifts | 10 per leg | 4 |

4. Cardio & Strength Circuit

Duration: 30 minutes
Difficulty: Advanced
Calories Burned: Approximately 400-450
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Tuck Jumps | 10 | 4 | | Push-Up to T-Pose | 10 | 4 | | Skaters | 15 | 4 | | Plank Up-Downs | 10 | 4 | | Broad Jumps | 10 | 4 |

5. 10-Minute Tabata Challenge

Duration: 10 minutes
Difficulty: All levels
Calories Burned: Approximately 150-200
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|----------|------| | Burpees | 20 sec | 4 | | Rest | 10 sec | 4 | | Jumping Jacks | 20 sec | 4 | | Rest | 10 sec | 4 |

6. Upper Body Strength HIIT

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 250-300
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Diamond Push-Ups | 10 | 4 | | Tricep Dips (using a chair) | 10 | 4 | | Plank Shoulder Taps | 15 per side | 4 | | Inchworms | 10 | 4 | | Lateral Plank Walks | 10 per side | 4 |

7. HIIT for Beginners

Duration: 15 minutes
Difficulty: Beginner
Calories Burned: Approximately 150-200
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Bodyweight Squats | 10 | 4 | | Incline Push-Ups | 10 | 4 | | Step-Ups (on a low step) | 10 per leg | 4 | | Standing Calf Raises | 15 | 4 | | Seated Leg Raises | 15 | 4 |

8. Family Fun HIIT

Duration: 30 minutes
Difficulty: All levels
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Animal Walks (Bear Crawl) | 30 sec | 4 | | Freeze Dance (stop and hold a position) | 30 sec | 4 | | Balloon Pop Squats | 10 | 4 | | Relay Race (with family) | 30 sec | 4 |

9. HIIT for Busy Professionals

Duration: 15 minutes
Difficulty: All levels
Calories Burned: Approximately 150-200
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Quick Feet | 30 sec | 3 | | Push-Ups | 10 | 3 | | High Knees | 30 sec | 3 | | Plank Hold | 30 sec | 3 |

10. Dynamic Stretching HIIT

Duration: 20 minutes
Difficulty: All levels
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Walking Lunges | 10 per leg | 4 | | Arm Circles | 10 per direction | 4 | | Leg Swings | 10 per leg | 4 | | Hip Circles | 10 per direction | 4 |

Conclusion

These bodyweight HIIT workout plans are designed to deliver quick results while fitting into your busy lifestyle. Whether you're a beginner or an advanced athlete, there's something here for everyone. For those seeking personalized guidance, consider HipTrain's live 1-on-1 video personal training. Our certified trainers provide affordable sessions that can be scheduled flexibly to suit your needs, and your training costs may even be eligible for HSA/FSA reimbursement.