Best Bodyweight HIIT Workouts for Every Fitness Level in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason. With no equipment required, bodyweight HIIT workouts are accessible for everyone, regardless of fitness level. Below, we’ve compiled the best bodyweight HIIT workouts for 2026, ensuring you can break a sweat and burn calories right from your home.

1. Beginner Bodyweight HIIT Workout

Duration: 20 minutes
Calories Burned: 150-200
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Reps | Sets | |---------------------|------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 15 | 3 | | Push-Ups | 10 | 3 | | High Knees | 30 | 3 | | Plank | 20 seconds | 3 |

2. Intermediate Bodyweight HIIT Workout

Duration: 25 minutes
Calories Burned: 200-300
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Reps | Sets | |------------------------|------|------| | Burpees | 10 | 4 | | Lunges (alternating) | 12 | 4 | | Mountain Climbers | 30 | 4 | | Tricep Dips (on chair) | 10 | 4 | | Plank Jacks | 15 | 4 |

3. Advanced Bodyweight HIIT Workout

Duration: 30 minutes
Calories Burned: 300-400
Equipment Needed: None
Difficulty Level: Hard

| Exercise | Reps | Sets | |--------------------------|------|------| | Plyometric Push-Ups | 8 | 5 | | Skater Jumps | 10 | 5 | | Single-Leg Deadlifts | 10 each leg | 5 | | Tuck Jumps | 8 | 5 | | Side Plank Rotations | 10 each side | 5 |

4. Full-Body Bodyweight HIIT Workout

Duration: 25 minutes
Calories Burned: 250-350
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------------|------|------| | Jump Squats | 15 | 4 | | Push-Up to T-Plank | 10 | 4 | | Broad Jumps | 10 | 4 | | Russian Twists | 15 | 4 | | Burpee with a Tuck Jump | 8 | 4 |

5. Cardio-Focused Bodyweight HIIT Workout

Duration: 20 minutes
Calories Burned: 200-300
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------------|------|------| | High Knees | 30 | 4 | | Butt Kickers | 30 | 4 | | Skaters | 20 | 4 | | Jumping Lunges | 10 each leg | 4 | | Plank Jacks | 15 | 4 |

6. Strength-Focused Bodyweight HIIT Workout

Duration: 30 minutes
Calories Burned: 250-350
Equipment Needed: None
Difficulty Level: Hard

| Exercise | Reps | Sets | |---------------------------|------|------| | Decline Push-Ups | 10 | 4 | | Bulgarian Split Squats | 10 each leg | 4 | | Pike Push-Ups | 8 | 4 | | Wall Sit | 30 seconds | 4 | | Plank to Push-Up | 10 | 4 |

7. Core-Focused Bodyweight HIIT Workout

Duration: 20 minutes
Calories Burned: 200-300
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------------|------|------| | Bicycle Crunches | 15 | 4 | | Plank | 30 seconds | 4 | | Side Plank (each side) | 30 seconds | 4 | | V-Ups | 10 | 4 | | Flutter Kicks | 15 | 4 |

8. Quick 15-Minute Bodyweight HIIT Workout

Duration: 15 minutes
Calories Burned: 150-200
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Reps | Sets | |-------------------------|------|------| | Jumping Jacks | 30 | 2 | | Squat Jumps | 10 | 2 | | Push-Ups | 10 | 2 | | Plank | 30 seconds | 2 | | Cool Down Stretch | 5 minutes | 1 |

9. Family-Friendly Bodyweight HIIT Workout

Duration: 30 minutes
Calories Burned: 200-300
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Reps | Sets | |-------------------------|------|------| | Animal Walks | 30 seconds | 3 | | Partner Squats | 10 | 3 | | Fun Run in Place | 30 seconds | 3 | | Freeze Dance | 1 minute | 3 | | Group Plank | 30 seconds | 3 |

10. Active Recovery Bodyweight HIIT Workout

Duration: 25 minutes
Calories Burned: 150-200
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Reps | Sets | |-------------------------|------|------| | Slow Mountain Climbers | 10 | 3 | | Cat-Cow Stretch | 30 seconds | 3 | | Child’s Pose | 30 seconds | 3 | | Forward Lunges | 10 each leg | 3 | | Standing Forward Bend | 30 seconds | 3 |

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These workouts can be performed anywhere and are designed to fit into your busy schedule. With HipTrain, you can take your training to the next level with live 1-on-1 video personal training from certified trainers who can tailor these HIIT workouts to your specific needs. Plus, enjoy affordable pricing compared to traditional gyms and the added benefit of HSA/FSA eligibility for eligible expenses.