Best Bodyweight HIIT Workouts for Fast Results 2026

Updated January 2026

High-Intensity Interval Training (HIIT) using bodyweight exercises is an effective fitness approach that can yield fast results without the need for any equipment. Whether you're a beginner or an experienced athlete, these workouts can be easily adjusted to fit your fitness level. Here’s a list of the best bodyweight HIIT workouts that you can do at home to maximize your results in 2026.

1. The 20-Minute Full-Body Blitz

• Duration: 20 minutes
• Sets: 4 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 200

| Exercise | Reps | |------------------|----------| | Jumping Jacks | 30 | | Push-Ups | 15 | | Squat Jumps | 20 | | Plank Hold | 30 seconds | | Burpees | 10 |

2. Core Crusher

• Duration: 15 minutes
• Sets: 3 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 150

| Exercise | Reps | |------------------|----------| | Mountain Climbers| 30 | | Bicycle Crunches | 20 | | Plank Jacks | 15 | | Russian Twists | 20 | | Side Plank (each side) | 20 seconds |

3. Legs on Fire

• Duration: 25 minutes
• Sets: 4 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 250

| Exercise | Reps | |------------------|----------| | Squats | 20 | | Lunges (alternating) | 15 each leg | | Glute Bridges | 15 | | Calf Raises | 20 | | Wall Sit | 30 seconds |

4. Upper Body Blast

• Duration: 20 minutes
• Sets: 3 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 180

| Exercise | Reps | |------------------|----------| | Push-Ups | 15 | | Tricep Dips (using a chair) | 15 | | Plank Shoulder Taps | 20 | | Inchworms | 10 | | Supermans | 15 |

5. Cardio & Core Combo

• Duration: 30 minutes
• Sets: 4 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 300

| Exercise | Reps | |------------------|----------| | High Knees | 30 seconds | | Plank to Push-Up | 10 | | Flutter Kicks | 30 seconds | | Side Shuffle | 30 seconds | | V-Ups | 15 |

6. HIIT Ladder Workout

• Duration: 25 minutes
• Sets: 5 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 250

| Exercise | Reps | |------------------|----------| | Burpees | 10 | | Push-Ups | 8 | | Squats | 6 | | Mountain Climbers| 4 | | Plank Hold | 20 seconds |

7. Quick HIIT Circuit

• Duration: 15 minutes
• Sets: 3 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 150

| Exercise | Reps | |------------------|----------| | Jump Squats | 15 | | Push-Ups | 10 | | Skaters | 20 | | Plank Jacks | 15 | | Burpees | 8 |

8. Dynamic Flexibility HIIT

• Duration: 20 minutes
• Sets: 4 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 200

| Exercise | Duration | |------------------|----------| | Arm Circles | 30 seconds | | Leg Swings | 30 seconds | | Hip Circles | 30 seconds | | Lateral Lunges | 30 seconds | | Inch Worms | 30 seconds |

9. Speed & Agility HIIT

• Duration: 20 minutes
• Sets: 4 rounds
• Rest: 30 seconds between exercises, 1 minute between rounds
• Calories Burned: Approximately 220

| Exercise | Reps | |------------------|----------| | Sprint in Place | 30 seconds | | Lateral Hops | 20 | | Quick Feet | 30 seconds | | Broad Jumps | 10 | | Back Pedal | 30 seconds |

10. Tabata Bodyweight HIIT

• Duration: 16 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: Approximately 180

| Exercise | Duration | |------------------|----------| | Push-Ups | 20 seconds | | Jump Squats | 20 seconds | | Plank | 20 seconds | | Burpees | 20 seconds |

Incorporating these workouts into your routine can help you achieve your fitness goals quickly. With no equipment needed, these routines are perfect for busy professionals who want to stay fit without the hassle of going to a gym.

For personalized training tailored to your specific needs, consider joining HipTrain. Our certified personal trainers offer live 1-on-1 video sessions that fit your schedule and budget. Plus, our services are HSA/FSA approved for eligible expenses, making it an affordable option compared to traditional gyms.