Best Bodyweight HIIT Workouts for All Levels 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular and effective way to get fit, especially for those looking for bodyweight workouts that require no equipment. Whether you’re a beginner or an advanced fitness enthusiast, bodyweight HIIT workouts can be tailored to meet your needs. Here are the best bodyweight HIIT workouts for all levels in 2026.

1. Basic Bodyweight Circuit

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

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 15 | 3 | | Push-ups | 10 | 3 | | Plank | 30s | 3 |

2. Intermediate Bodyweight Blast

Level: Intermediate
Duration: 25 minutes
Calories Burned: ~200-300
Equipment Needed: None

| Exercise | Reps | Sets | |---------------------|------|------| | Burpees | 10 | 4 | | Mountain Climbers | 20 | 4 | | Alternating Lunges | 15 | 4 | | Side Plank (each side)| 30s| 4 |

3. Advanced HIIT Challenge

Level: Advanced
Duration: 30 minutes
Calories Burned: ~300-400
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Plyometric Push-ups | 10 | 5 | | Tuck Jumps | 12 | 5 | | Skaters | 15 | 5 | | Hollow Body Hold | 30s | 5 |

4. Full-Body Burn

Level: All Levels
Duration: 30 minutes
Calories Burned: ~250-350
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | High Knees | 30s | 4 | | Plank Jacks | 15 | 4 | | Reverse Lunges | 15 | 4 | | Bicycle Crunches | 20 | 4 |

5. Core Crusher

Level: All Levels
Duration: 20 minutes
Calories Burned: ~200-250
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Russian Twists | 20 | 3 | | Plank Up-Downs | 10 | 3 | | Leg Raises | 15 | 3 | | Side Plank Dips | 10 | 3 |

6. Cardio HIIT

Level: All Levels
Duration: 25 minutes
Calories Burned: ~200-300
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Jump Squats | 15 | 4 | | Butt Kickers | 30s | 4 | | Speed Skaters | 15 | 4 | | Burpees | 10 | 4 |

7. Quick HIIT for Busy Professionals

Level: All Levels
Duration: 15 minutes
Calories Burned: ~150-200
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Jumping Jacks | 30s | 3 | | Push-ups | 10 | 3 | | Bodyweight Squats | 15 | 3 | | Plank | 30s | 3 |

8. Family Fun HIIT

Level: All Levels
Duration: 30 minutes
Calories Burned: ~150-250
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Animal Walks | 30s | 3 | | Dance Break | 1 min| 3 | | Balloon Pop (squats) | 10 | 3 | | Freeze Dance | 1 min| 3 |

9. Outdoor HIIT

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

| Exercise | Reps | Sets | |-----------------------|------|------| | Hill Sprints | 30s | 4 | | Push-ups on a bench | 10 | 4 | | Step-ups | 15 | 4 | | Side Lunges | 15 | 4 |

10. Mobility HIIT

Level: All Levels
Duration: 25 minutes
Calories Burned: ~150-200
Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|------|------| | Dynamic Stretches | 1 min| 3 | | Lateral Leg Swings | 10 | 3 | | Hip Circles | 10 | 3 | | Cat-Cow Stretch | 1 min| 3 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to enhance their fitness routine without needing any equipment. They provide a range of options for all fitness levels, ensuring everyone can find something that suits their abilities. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, you can schedule sessions flexibly to fit your busy lifestyle, and it's HSA/FSA approved for eligible expenses!