Best Bodyweight HIIT Workouts for Home Fitness 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts have become increasingly popular for home fitness enthusiasts looking to maximize their workouts without the need for equipment. In 2026, there are numerous effective routines that cater to various fitness levels, making it easy to find a session that suits your needs. Here are the Best Bodyweight HIIT Workouts for Home Fitness in 2026.

1. Tabata Training

Duration: 4 minutes
Sets: 8 rounds (20 seconds on, 10 seconds off)
Difficulty Level: Intermediate
Calories Burned: 80-100

Exercises:

• Burpees
• High Knees
• Jump Squats
• Push-Ups

Workout Table

| Exercise | Duration | Reps | |---------------|--------------|------------| | Burpees | 20 seconds | Max | | High Knees | 20 seconds | Max | | Jump Squats | 20 seconds | Max | | Push-Ups | 20 seconds | Max |

2. The 7-Minute Workout

Duration: 7 minutes
Sets: 1 round
Difficulty Level: Beginner
Calories Burned: 60-80

Exercises:

• Jumping Jacks
• Wall Sit
• Push-Ups
• Crunches
• Step-Ups
• Squats
• Tricep Dips

Workout Table

| Exercise | Duration | Reps | |---------------|--------------|------------| | Jumping Jacks | 30 seconds | Max | | Wall Sit | 30 seconds | N/A | | Push-Ups | 30 seconds | Max | | Crunches | 30 seconds | Max | | Step-Ups | 30 seconds | Max | | Squats | 30 seconds | Max | | Tricep Dips | 30 seconds | Max |

3. AMRAP (As Many Rounds As Possible)

Duration: 12 minutes
Sets: 1 round
Difficulty Level: Advanced
Calories Burned: 120-150

Exercises:

• 10 Burpees
• 15 Mountain Climbers
• 20 Jump Squats
• 25 Sit-Ups

Workout Table

| Exercise | Duration | Reps | |----------------------|--------------|------------| | Burpees | 1 minute | 10 | | Mountain Climbers | 1 minute | 15 | | Jump Squats | 1 minute | 20 | | Sit-Ups | 1 minute | 25 |

4. Plyometric Circuit

Duration: 15 minutes
Sets: 3 rounds
Difficulty Level: Intermediate
Calories Burned: 150-200

Exercises:

• Box Jumps (or step-ups)
• Tuck Jumps
• Lateral Hops
• Skaters

Workout Table

| Exercise | Duration | Reps | |---------------|--------------|------------| | Box Jumps | 30 seconds | 10 | | Tuck Jumps | 30 seconds | 10 | | Lateral Hops | 30 seconds | 10 | | Skaters | 30 seconds | 10 |

5. Core Crusher HIIT

Duration: 20 minutes
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: 100-150

Exercises:

• Plank Jacks
• Russian Twists
• Bicycle Crunches
• Flutter Kicks

Workout Table

| Exercise | Duration | Reps | |----------------------|--------------|------------| | Plank Jacks | 30 seconds | Max | | Russian Twists | 30 seconds | Max | | Bicycle Crunches | 30 seconds | Max | | Flutter Kicks | 30 seconds | Max |

6. Full-Body Burn

Duration: 25 minutes
Sets: 5 rounds
Difficulty Level: Advanced
Calories Burned: 200-250

Exercises:

• Push-Ups
• Jumping Lunges
• Plank to Push-Up
• Side Lunges

Workout Table

| Exercise | Duration | Reps | |----------------------|--------------|------------| | Push-Ups | 1 minute | 10 | | Jumping Lunges | 1 minute | 10 | | Plank to Push-Up | 1 minute | 10 | | Side Lunges | 1 minute | 10 |

7. Cardio Kickboxing

Duration: 20 minutes
Sets: 3 rounds
Difficulty Level: Beginner
Calories Burned: 150-200

Exercises:

• Front Kicks
• Side Kicks
• Uppercuts
• Jab-Cross Combo

Workout Table

| Exercise | Duration | Reps | |----------------------|--------------|------------| | Front Kicks | 30 seconds | Max | | Side Kicks | 30 seconds | Max | | Uppercuts | 30 seconds | Max | | Jab-Cross Combo | 30 seconds | Max |

8. Yoga HIIT Blend

Duration: 30 minutes
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: 120-180

Exercises:

• Downward Dog to Plank
• Warrior II to Side Angle
• Chair Pose to Jumping Jack
• Boat Pose to V-up

Workout Table

| Exercise | Duration | Reps | |----------------------|--------------|------------| | Downward Dog to Plank| 1 minute | 5 cycles | | Warrior II to Side Angle| 1 minute | 5 cycles | | Chair Pose to Jumping Jack| 1 minute | 5 cycles | | Boat Pose to V-up | 1 minute | 5 cycles |

Conclusion

These bodyweight HIIT workouts are perfect for maximizing your home fitness routine in 2026. They require no equipment, making them accessible for everyone. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, ensuring you get the most out of your workouts. Plus, our services are HSA/FSA approved, making it easier to invest in your health.