Best Bodyweight HIIT Workouts for Any Space 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to achieve an effective workout without the need for bulky equipment or a large space. Bodyweight HIIT workouts are especially versatile, allowing you to burn calories and build strength wherever you are. Here are the best bodyweight HIIT workouts you can try in 2026.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty Level: Easy

Instructions: Stand with feet together. Jump up, spreading your legs while raising your arms overhead. Jump back to the starting position.

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2. Push-Up to T-Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

Instructions: Start in a push-up position. Perform a push-up, then rotate to one side, extending the top arm to form a T-shape. Alternate sides.

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3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12 per minute
• Difficulty Level: Easy

Instructions: Stand in place and run, bringing your knees up to hip height. Pump your arms to increase intensity.

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4. Squat Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

Instructions: Start in a squat position. Jump explosively, landing softly back into the squat.

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5. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate

Instructions: Start in a plank position. Jump your feet out wide and back together, similar to a jumping jack.

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6. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~12 per minute
• Difficulty Level: Advanced

Instructions: Start standing, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up.

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7. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

Instructions: Start in a plank position. Quickly bring one knee to your chest, alternating legs at a fast pace.

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8. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty Level: Intermediate

Instructions: Step out to the side into a lunge, keeping the opposite leg straight. Alternate sides.

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9. Bear Crawls

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Advanced

Instructions: Start on all fours, lift your knees slightly off the ground, and crawl forward while maintaining a flat back.

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10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate

Instructions: Jump side to side, landing on one foot while bringing the opposite foot behind you.

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Sample Workout Table

| Exercise | Duration | Sets | Rest | Calories Burned | |-----------------------|------------|------|-----------|------------------| | Jumping Jacks | 30 seconds | 4 | 15 seconds| ~8 per minute | | Push-Up to T-Plank | 30 seconds | 4 | 15 seconds| ~10 per minute | | High Knees | 30 seconds | 4 | 15 seconds| ~12 per minute | | Squat Jumps | 30 seconds | 4 | 15 seconds| ~10 per minute | | Plank Jacks | 30 seconds | 4 | 15 seconds| ~8 per minute | | Burpees | 30 seconds | 4 | 15 seconds| ~12 per minute | | Mountain Climbers | 30 seconds | 4 | 15 seconds| ~10 per minute | | Lateral Lunges | 30 seconds | 4 | 15 seconds| ~8 per minute | | Bear Crawls | 30 seconds | 4 | 15 seconds| ~10 per minute | | Skaters | 30 seconds | 4 | 15 seconds| ~10 per minute |

Conclusion

Bodyweight HIIT workouts are an efficient way to stay fit in 2026, requiring minimal space and no equipment. However, if you're looking for guidance and personalized training, consider HipTrain. With live 1-on-1 video personal training sessions, affordable pricing, and HSA/FSA eligibility, HipTrain is an excellent choice for busy professionals.