Best Bodyweight HIIT Workouts for Busy Schedules 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a full-body workout in a short amount of time, making it perfect for those with busy schedules. Bodyweight HIIT workouts, in particular, allow you to train effectively without needing any equipment, making them accessible anywhere. Here are the Best Bodyweight HIIT Workouts you can incorporate into your routine in 2026.

1. Burpee Blast

• Duration: 20 seconds work / 10 seconds rest for 8 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Burpees | 20 sec | | 2 | Rest | 10 sec |

2. Tabata Toning

• Duration: 4 minutes (20 seconds on, 10 seconds off)
• Difficulty Level: Beginner to Intermediate
• Calories Burned: ~8 calories per minute
• Equipment Needed: None

| Round | Exercise | Duration | |-------|-------------------|----------| | 1 | Jumping Jacks | 20 sec | | 2 | Rest | 10 sec | | 3 | High Knees | 20 sec | | 4 | Rest | 10 sec | | 5 | Mountain Climbers | 20 sec | | 6 | Rest | 10 sec | | 7 | Squats | 20 sec | | 8 | Rest | 10 sec |

3. Plyometric Power

• Duration: 30 seconds work / 15 seconds rest for 6 rounds
• Difficulty Level: Advanced
• Calories Burned: ~12 calories per minute
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Jump Squats | 30 sec | | 2 | Rest | 15 sec | | 3 | Tuck Jumps | 30 sec | | 4 | Rest | 15 sec | | 5 | Broad Jumps | 30 sec | | 6 | Rest | 15 sec |

4. Core Crusher

• Duration: 25 seconds work / 5 seconds rest for 10 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~9 calories per minute
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Plank Jacks | 25 sec | | 2 | Rest | 5 sec | | 3 | Flutter Kicks | 25 sec | | 4 | Rest | 5 sec | | 5 | Russian Twists | 25 sec | | 6 | Rest | 5 sec |

5. Full-Body Frenzy

• Duration: 30 seconds work / 10 seconds rest for 8 rounds
• Difficulty Level: All Levels
• Calories Burned: ~10 calories per minute
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Push-Ups | 30 sec | | 2 | Rest | 10 sec | | 3 | Lunges | 30 sec | | 4 | Rest | 10 sec | | 5 | Plank | 30 sec | | 6 | Rest | 10 sec |

6. Express Cardio

• Duration: 15 minutes total
• Difficulty Level: Beginner
• Calories Burned: ~100 calories
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Jumping Jacks | 1 min | | 2 | High Knees | 1 min | | 3 | Butt Kickers | 1 min | | 4 | Rest | 30 sec | | 5 | Repeat 3 times | |

7. Dynamic Duo

• Duration: 20 seconds work / 10 seconds rest for 12 rounds
• Difficulty Level: Intermediate
• Calories Burned: ~11 calories per minute
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Spiderman Plank | 20 sec | | 2 | Rest | 10 sec | | 3 | Skaters | 20 sec | | 4 | Rest | 10 sec |

8. HIIT Ladder

• Duration: 25 minutes total
• Difficulty Level: Advanced
• Calories Burned: ~300 calories
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | 10 Push-Ups | | | 2 | 10 Squats | | | 3 | 10 Burpees | | | 4 | 9 Push-Ups | | | 5 | 9 Squats | | | 6 | 9 Burpees | | | 7 | Continue reducing by 1 until 1 rep each | |

9. Quick Cardio Kick

• Duration: 12 minutes total
• Difficulty Level: Beginner
• Calories Burned: ~80 calories
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Jump Rope (or simulate) | 1 min | | 2 | Rest | 30 sec | | 3 | Shadow Boxing | 1 min | | 4 | Rest | 30 sec | | 5 | Repeat 3 times | |

10. The 7-Minute Workout

• Duration: 7 minutes total
• Difficulty Level: All Levels
• Calories Burned: ~50 calories
• Equipment Needed: None

| Set | Exercise | Duration | |-----|-------------------|----------| | 1 | Jumping Jacks | 30 sec | | 2 | Wall Sit | 30 sec | | 3 | Push-Ups | 30 sec | | 4 | Abdominal Crunch | 30 sec | | 5 | Step-Ups | 30 sec | | 6 | Squats | 30 sec | | 7 | Tricep Dips | 30 sec | | 8 | Plank | 30 sec |

These bodyweight HIIT workouts are designed to fit into your busy schedule while providing maximum benefits. With no equipment necessary, you can do them at home, in the park, or even in your office!

For personalized guidance and support, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video personal training sessions tailored to your needs, all at affordable prices. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.