Best Bodyweight HIIT Workouts for At-Home Fitness 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve effective exercise without the need for expensive gym equipment. In 2026, these workouts are more popular than ever, especially for those looking for at-home fitness solutions. Here’s a list of the best bodyweight HIIT workouts you can do right from your living room.

1. Jump Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Equipment: None

Instructions: Stand with feet shoulder-width apart, squat down, and explode upward, landing softly back into the squat.

2. Push-Up to Plank

• Duration: 40 seconds
• Rest: 20 seconds
• Sets: 3
• Calories Burned: ~60
• Difficulty Level: Intermediate
• Equipment: None

Instructions: Start in a push-up position, perform a push-up, then transition into a plank position. Return to push-up position and repeat.

3. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 5
• Calories Burned: ~100
• Difficulty Level: Advanced
• Equipment: None

Instructions: Drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up explosively.

4. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~70
• Difficulty Level: Beginner
• Equipment: None

Instructions: Start in a plank position and quickly drive your knees toward your chest alternately.

5. High Knees

• Duration: 40 seconds
• Rest: 20 seconds
• Sets: 3
• Calories Burned: ~90
• Difficulty Level: Intermediate
• Equipment: None

Instructions: Run in place while driving your knees up to hip level as quickly as possible.

6. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Equipment: None

Instructions: Start in a plank position and jump your feet out wide and then back together, like a jumping jack.

7. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~90
• Difficulty Level: Advanced
• Equipment: None

Instructions: Jump as high as you can while tucking your knees toward your chest.

8. Lateral Lunges

• Duration: 40 seconds
• Rest: 20 seconds
• Sets: 3
• Calories Burned: ~70
• Difficulty Level: Beginner
• Equipment: None

Instructions: Step out to the side into a lunge, alternating sides.

9. Spider-Man Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~90
• Difficulty Level: Advanced
• Equipment: None

Instructions: Perform a push-up while bringing one knee to the elbow on the same side, alternating sides.

10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~80
• Difficulty Level: Intermediate
• Equipment: None

Instructions: Jump sideways from one leg to the other, mimicking a speed skater.

| Workout | Duration | Rest | Sets | Calories Burned | Difficulty Level | |----------------------|----------|-------|------|------------------|------------------| | Jump Squats | 30 sec | 15 sec| 4 | ~80 | Intermediate | | Push-Up to Plank | 40 sec | 20 sec| 3 | ~60 | Intermediate | | Burpees | 30 sec | 15 sec| 5 | ~100 | Advanced | | Mountain Climbers | 30 sec | 15 sec| 4 | ~70 | Beginner | | High Knees | 40 sec | 20 sec| 3 | ~90 | Intermediate | | Plank Jacks | 30 sec | 15 sec| 4 | ~80 | Intermediate | | Tuck Jumps | 30 sec | 15 sec| 4 | ~90 | Advanced | | Lateral Lunges | 40 sec | 20 sec| 3 | ~70 | Beginner | | Spider-Man Push-Ups | 30 sec | 15 sec| 4 | ~90 | Advanced | | Skaters | 30 sec | 15 sec| 4 | ~80 | Intermediate |

These bodyweight HIIT workouts not only save time and money but also allow you to maintain flexibility in your schedule, making them perfect for busy professionals. For personalized guidance and to ensure you're performing exercises correctly, consider HipTrain, which offers live 1-on-1 video personal training at affordable prices. Plus, it's HSA/FSA approved for eligible expenses!