Best Bodyweight HIIT Workout Routines for Home 2026

Updated January 2026

If you're looking to elevate your fitness routine without stepping outside, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. These routines are not only effective for burning calories and building strength, but they also require minimal to no equipment. Here are the best bodyweight HIIT workout routines you can do at home in 2026.

1. The 20-Minute Full Body Blast

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

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | High Knees | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Plank | 30 | 3 | | Rest | 30 | 3 |

2. Core Crusher HIIT

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

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Leg Raises | 30 | 3 | | Russian Twists | 30 | 3 | | Rest | 30 | 3 |

3. Lower Body Burn

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

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jump Squats | 30 | 4 | | Lunges | 30 | 4 | | Glute Bridges | 30 | 4 | | Side Lunges | 30 | 4 | | Rest | 30 | 4 |

4. Upper Body Strength HIIT

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Push-Ups | 30 | 4 | | Tricep Dips (on chair)| 30 | 4 | | Plank to Push-Up | 30 | 4 | | Inchworms | 30 | 4 | | Rest | 30 | 4 |

5. Cardio HIIT for Beginners

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-250
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Marching in Place | 30 | 3 | | Step Touches | 30 | 3 | | Arm Circles | 30 | 3 | | Skaters | 30 | 3 | | Rest | 30 | 3 |

6. Tabata Style HIIT

Duration: 16 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Burpees | 20 | 8 | | Rest | 10 | 8 | | Plank Jacks | 20 | 8 | | Rest | 10 | 8 |

7. Quick 10-Minute HIIT

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100-150
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Jumping Jacks | 20 | 1 | | Push-Ups | 20 | 1 | | Bodyweight Squats | 20 | 1 | | Rest | 20 | 1 | | Repeat 2 times | | |

8. Family Fun HIIT

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

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Crab Walks | 30 | 3 | | Frog Jumps | 30 | 3 | | Dance Break | 30 | 3 | | Partner Push-Ups | 30 | 3 | | Rest | 30 | 3 |

9. HIIT Ladder Workout

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | 1 Burpee | 30 | 5 | | 2 Push-Ups | 30 | 5 | | 3 Squats | 30 | 5 | | 4 Mountain Climbers | 30 | 5 | | Rest | 30 | 5 |

10. Active Recovery HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-----------------------|--------------------|------| | Slow Jog in Place | 30 | 3 | | Arm Swings | 30 | 3 | | Gentle Side Bends | 30 | 3 | | Deep Breathing | 30 | 3 | | Rest | 30 | 3 |

These routines can fit perfectly into your busy schedule, and with the flexibility of working out at home, you'll find it easier to stick to your fitness goals. For personalized guidance, consider HipTrain, where you can access live 1-on-1 personal training sessions with certified trainers at an affordable price. Plus, our services are HSA/FSA approved, making it easier to invest in your health.