Best Bodyweight HIIT Workouts for Home 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit without the need for expensive equipment or a gym membership. These workouts combine short bursts of intense exercise with rest periods, making them highly effective for burning calories and improving cardiovascular health. Here are the Best Bodyweight HIIT Workouts for Home in 2026, perfect for all fitness levels!

1. Jump Squats

Sets: 4
Reps: 15
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~10-15 per minute
Equipment Needed: None
Difficulty Level: Intermediate

How to Perform:

• Stand with feet shoulder-width apart.
• Lower into a squat, then explode upwards, jumping as high as possible.
• Land softly and return to the squat position.

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2. Push-Up to T-Plank

Sets: 4
Reps: 10
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~8-12 per minute
Equipment Needed: None
Difficulty Level: Intermediate

How to Perform:

• Start in a push-up position.
• Perform a push-up, then rotate your body to one side, extending your arm upwards to form a T.
• Alternate sides with each rep.

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3. Mountain Climbers

Sets: 4
Duration: 30 seconds on, 15 seconds rest
Calories Burned: ~8-10 per minute
Equipment Needed: None
Difficulty Level: Beginner to Intermediate

How to Perform:

• Start in a plank position.
• Drive one knee towards your chest, then quickly switch legs, as if you're running in place.

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4. Burpees

Sets: 4
Reps: 10
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~12-15 per minute
Equipment Needed: None
Difficulty Level: Advanced

How to Perform:

• Start standing, drop into a squat with your hands on the ground.
• Kick your feet back into a plank position, perform a push-up, then jump your feet back to your hands and leap into the air.

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5. High Knees

Sets: 4
Duration: 30 seconds on, 15 seconds rest
Calories Burned: ~8-12 per minute
Equipment Needed: None
Difficulty Level: Beginner

How to Perform:

• Stand tall and run in place, bringing your knees as high as possible.

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6. Plank Jacks

Sets: 4
Reps: 15
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~8-10 per minute
Equipment Needed: None
Difficulty Level: Intermediate

How to Perform:

• Start in a plank position.
• Jump your feet out wide, then back together, similar to a jumping jack.

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7. Skaters

Sets: 4
Reps: 10 each side
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Intermediate

How to Perform:

• Stand on one leg, leap sideways to the other leg, landing softly and balancing as you go.

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8. Bicycle Crunches

Sets: 4
Reps: 15 each side
Duration: 30 seconds on, 15 seconds rest
Calories Burned: ~6-8 per minute
Equipment Needed: None
Difficulty Level: Beginner

How to Perform:

• Lie on your back, lift your legs to a tabletop position, and alternate touching your elbows to the opposite knee.

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9. Lateral Lunges

Sets: 4
Reps: 10 each side
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~8-10 per minute
Equipment Needed: None
Difficulty Level: Intermediate

How to Perform:

• Step to the side into a lunge, keeping the opposite leg straight. Alternate sides.

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10. Plank to Push-Up

Sets: 4
Reps: 10
Duration: 30 seconds on, 30 seconds rest
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Advanced

How to Perform:

• Start in a plank position, lower down to your elbows one arm at a time, then press back up to a plank.

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Conclusion

These bodyweight HIIT workouts are not only effective for burning calories but also convenient for doing at home. With no equipment needed, they fit perfectly into any schedule, especially for busy professionals. If you're looking for personalized guidance, consider joining HipTrain for affordable, live 1-on-1 video personal training. Our certified trainers can help you achieve your fitness goals from the comfort of your home, and we are HSA/FSA approved for eligible expenses!