Best Bodyweight HIIT Workouts for At-Home Training 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective way to get fit without needing any equipment. These workouts can be done from the comfort of your home and are perfect for busy professionals looking to stay active. Here’s a list of the best bodyweight HIIT workouts for at-home training in 2026 that will help you burn calories, build strength, and improve your overall fitness.

1. Tabata Burpees

• Duration: 4 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: ~40-50
• Difficulty Level: Intermediate
• Description: Start in a standing position, drop to a squat, kick your feet back into a plank, perform a push-up, jump back to the squat, and explode into a jump.

2. Mountain Climbers

• Duration: 10 minutes
• Sets: 5 rounds (40 seconds work, 20 seconds rest)
• Calories Burned: ~60-70
• Difficulty Level: Beginner to Intermediate
• Description: In a plank position, alternate driving your knees toward your chest as quickly as possible.

3. Jump Squats

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~50-60
• Difficulty Level: Intermediate
• Description: Perform a squat and then jump explosively, landing softly back into the squat position.

4. Push-Up to T-Plank

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~40-50
• Difficulty Level: Intermediate
• Description: Perform a push-up, then rotate into a side plank, alternating sides.

5. High Knees

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 15 seconds rest)
• Calories Burned: ~70-80
• Difficulty Level: Beginner to Intermediate
• Description: Run in place while driving your knees up toward your chest as high as possible.

6. Plank Jacks

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~50-60
• Difficulty Level: Intermediate
• Description: In a plank position, jump your feet out wide and back together, keeping your core engaged.

7. Skaters

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~60-70
• Difficulty Level: Intermediate
• Description: Leap to one side while bringing the opposite leg behind you, alternating sides quickly.

8. Lateral Lunges

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~50-60
• Difficulty Level: Beginner to Intermediate
• Description: Step to the side into a lunge, pushing off back to the center, and alternating sides.

9. Inchworms

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~40-50
• Difficulty Level: Beginner
• Description: Stand tall, bend at the waist, walk your hands out to a plank position, and walk back to stand.

10. Burpee Broad Jumps

• Duration: 10 minutes
• Sets: 5 rounds (30 seconds work, 30 seconds rest)
• Calories Burned: ~70-80
• Difficulty Level: Advanced
• Description: Perform a burpee, then instead of jumping vertically, jump forward as far as you can.

Workout Table Summary

| Workout | Duration | Sets | Calories Burned | Difficulty Level | |-------------------------|----------|------|-----------------|------------------| | Tabata Burpees | 4 mins | 8 | 40-50 | Intermediate | | Mountain Climbers | 10 mins | 5 | 60-70 | Beginner | | Jump Squats | 10 mins | 5 | 50-60 | Intermediate | | Push-Up to T-Plank | 8 mins | 4 | 40-50 | Intermediate | | High Knees | 10 mins | 5 | 70-80 | Beginner | | Plank Jacks | 8 mins | 4 | 50-60 | Intermediate | | Skaters | 10 mins | 5 | 60-70 | Intermediate | | Lateral Lunges | 10 mins | 5 | 50-60 | Beginner | | Inchworms | 8 mins | 4 | 40-50 | Beginner | | Burpee Broad Jumps | 10 mins | 5 | 70-80 | Advanced |

These bodyweight HIIT workouts provide a range of options suitable for all fitness levels and can easily be incorporated into your daily routine. With no equipment needed, you can maximize your workout efficiency right at home.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions. Our certified trainers will help you stay motivated and achieve your fitness goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health!