Best Bodyweight HIIT Workouts for Home Exercise 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit at home without the need for expensive gym memberships or bulky equipment. Bodyweight HIIT workouts are particularly effective, allowing you to torch calories and build muscle using just your own body. Here are the best bodyweight HIIT workouts for 2026 that you can easily incorporate into your home exercise routine.

1. Jump Squats

• Sets: 3
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate
• Equipment Needed: None

2. Burpees

• Sets: 3
• Reps: 10
• Duration: 40 seconds work, 20 seconds rest
• Calories Burned: ~12-16 per minute
• Difficulty: Advanced
• Equipment Needed: None

3. Mountain Climbers

• Sets: 4
• Reps: 20 (each leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-12 per minute
• Difficulty: Intermediate
• Equipment Needed: None

4. Plank Jacks

• Sets: 3
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~10-14 per minute
• Difficulty: Intermediate
• Equipment Needed: None

5. Push-Up to T-Plank

• Sets: 3
• Reps: 10
• Duration: 45 seconds work, 15 seconds rest
• Calories Burned: ~10-15 per minute
• Difficulty: Advanced
• Equipment Needed: None

6. High Knees

• Sets: 4
• Reps: 30 (total)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-12 per minute
• Difficulty: Beginner
• Equipment Needed: None

7. Skaters

• Sets: 3
• Reps: 15 (each side)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~12-16 per minute
• Difficulty: Intermediate
• Equipment Needed: None

8. Alternating Lunges

• Sets: 4
• Reps: 12 (each leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~10-14 per minute
• Difficulty: Beginner
• Equipment Needed: None

9. Bicycle Crunches

• Sets: 3
• Reps: 15 (each side)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~8-12 per minute
• Difficulty: Beginner
• Equipment Needed: None

10. Bear Crawls

• Sets: 3
• Reps: 10 (each direction)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~10-15 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Sample Workout Table

| Exercise | Sets | Reps | Duration | Calories Burned | |----------------------|------|---------------|--------------------|---------------------| | Jump Squats | 3 | 15 | 30s work / 15s rest| 10-15 per minute | | Burpees | 3 | 10 | 40s work / 20s rest| 12-16 per minute | | Mountain Climbers | 4 | 20 (each leg) | 30s work / 15s rest| 8-12 per minute | | Plank Jacks | 3 | 15 | 30s work / 15s rest| 10-14 per minute | | Push-Up to T-Plank | 3 | 10 | 45s work / 15s rest| 10-15 per minute | | High Knees | 4 | 30 (total) | 30s work / 15s rest| 8-12 per minute | | Skaters | 3 | 15 (each side)| 30s work / 15s rest| 12-16 per minute | | Alternating Lunges | 4 | 12 (each leg) | 30s work / 15s rest| 10-14 per minute | | Bicycle Crunches | 3 | 15 (each side)| 30s work / 15s rest| 8-12 per minute | | Bear Crawls | 3 | 10 (each dir) | 30s work / 15s rest| 10-15 per minute |

These bodyweight HIIT workouts can be tailored to fit your fitness level, and the best part is that you can do them right from the comfort of your home. If you're looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training sessions with certified trainers. We offer flexible scheduling, making it easy to fit workouts into your busy lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!