Best Bodyweight HIIT Workouts for Any Fitness Level 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness without needing any equipment. Whether you're a beginner or an advanced athlete, bodyweight HIIT workouts can be tailored to fit any fitness level. Below, we have compiled a list of the best bodyweight HIIT workouts for 2026 that are effective, engaging, and easily performed at home.

1. Jumping Jacks and Push-Ups

Difficulty Level: Beginner
Calories Burned: ~200 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Jumping Jacks | 3 | 30 | N/A | | Push-Ups | 3 | 30 | 10 | | Rest | 1 | 30 | N/A |

2. High Knees and Squat Jumps

Difficulty Level: Intermediate
Calories Burned: ~300 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | High Knees | 4 | 30 | N/A | | Squat Jumps | 4 | 30 | 10 | | Rest | 1 | 30 | N/A |

3. Burpees and Plank Jacks

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

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Burpees | 5 | 30 | 8 | | Plank Jacks | 5 | 30 | 10 | | Rest | 1 | 30 | N/A |

4. Mountain Climbers and Lunges

Difficulty Level: Intermediate
Calories Burned: ~350 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Mountain Climbers | 4 | 30 | 15 | | Forward Lunges | 4 | 30 | 10 | | Rest | 1 | 30 | N/A |

5. Tuck Jumps and Side Lunges

Difficulty Level: Advanced
Calories Burned: ~450 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Tuck Jumps | 5 | 30 | 10 | | Side Lunges | 5 | 30 | 10 | | Rest | 1 | 30 | N/A |

6. Skaters and Glute Bridges

Difficulty Level: Beginner
Calories Burned: ~250 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Skaters | 3 | 30 | 10 | | Glute Bridges | 3 | 30 | 12 | | Rest | 1 | 30 | N/A |

7. Inchworms and Wall Sits

Difficulty Level: Intermediate
Calories Burned: ~300 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Inchworms | 4 | 30 | 8 | | Wall Sits | 4 | 30 | N/A | | Rest | 1 | 30 | N/A |

8. Lateral Shuffles and Bicycle Crunches

Difficulty Level: Intermediate
Calories Burned: ~350 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Lateral Shuffles | 4 | 30 | 10 | | Bicycle Crunches | 4 | 30 | 15 | | Rest | 1 | 30 | N/A |

9. Bear Crawls and Reverse Crunches

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

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Bear Crawls | 5 | 30 | N/A | | Reverse Crunches | 5 | 30 | 12 | | Rest | 1 | 30 | N/A |

10. Side Plank Rotations and Flutter Kicks

Difficulty Level: Advanced
Calories Burned: ~450 per 30 minutes
Equipment Needed: None

| Exercise | Sets | Duration (seconds) | Reps | |--------------------|------|--------------------|------| | Side Plank Rotations | 5 | 30 | 10 | | Flutter Kicks | 5 | 30 | 15 | | Rest | 1 | 30 | N/A |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit without the need for equipment. They can be easily modified for different fitness levels, making them a versatile choice for at-home exercises.

For those who want personalized guidance, consider trying HipTrain. Our certified personal trainers offer affordable live 1-on-1 video training sessions that fit into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.