Best Bodyweight HIIT Workouts for Home Fitness in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, especially for those looking to maximize their workouts without the need for equipment. Bodyweight HIIT workouts are perfect for home fitness enthusiasts seeking effective routines that can be done anytime, anywhere. Here are the Best Bodyweight HIIT Workouts for Home Fitness in 2026!

1. Jumping Jacks & Push-Ups

Workout Details:

• Sets: 4
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: Approximately 200 calories

| Exercise | Reps/Duration | |------------------|----------------| | Jumping Jacks | 30 seconds | | Push-Ups | 30 seconds |

2. Burpees & Mountain Climbers

Workout Details:

• Sets: 5
• Duration: 20 seconds each exercise
• Rest: 10 seconds between exercises
• Calories Burned: Approximately 250 calories

| Exercise | Reps/Duration | |-------------------|----------------| | Burpees | 20 seconds | | Mountain Climbers | 20 seconds |

3. High Knees & Squats

Workout Details:

• Sets: 4
• Duration: 40 seconds each exercise
• Rest: 20 seconds between exercises
• Calories Burned: Approximately 220 calories

| Exercise | Reps/Duration | |----------------|----------------| | High Knees | 40 seconds | | Bodyweight Squats | 40 seconds |

4. Plank Jacks & Russian Twists

Workout Details:

• Sets: 4
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: Approximately 180 calories

| Exercise | Reps/Duration | |-------------------|----------------| | Plank Jacks | 30 seconds | | Russian Twists | 30 seconds |

5. Skaters & Lunges

Workout Details:

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: Approximately 210 calories

| Exercise | Reps/Duration | |----------------|----------------| | Skaters | 30 seconds | | Alternating Lunges | 30 seconds |

6. Tuck Jumps & Plank Holds

Workout Details:

• Sets: 4
• Duration: 20 seconds each exercise
• Rest: 10 seconds between exercises
• Calories Burned: Approximately 230 calories

| Exercise | Reps/Duration | |-------------------|----------------| | Tuck Jumps | 20 seconds | | Plank Hold | 20 seconds |

7. Side Lunges & Bicycle Crunches

Workout Details:

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: Approximately 190 calories

| Exercise | Reps/Duration | |--------------------|----------------| | Side Lunges | 30 seconds | | Bicycle Crunches | 30 seconds |

8. Bear Crawls & Leg Raises

Workout Details:

• Sets: 4
• Duration: 40 seconds each exercise
• Rest: 20 seconds between exercises
• Calories Burned: Approximately 200 calories

| Exercise | Reps/Duration | |----------------|----------------| | Bear Crawls | 40 seconds | | Leg Raises | 40 seconds |

9. Wall Sit & Flutter Kicks

Workout Details:

• Sets: 3
• Duration: 30 seconds each exercise
• Rest: 15 seconds between exercises
• Calories Burned: Approximately 150 calories

| Exercise | Reps/Duration | |----------------|----------------| | Wall Sit | 30 seconds | | Flutter Kicks | 30 seconds |

10. Cool Down with Stretching

Workout Details:

• Duration: 5-10 minutes
• Equipment Needed: None
• Calories Burned: Minimal

Final Thoughts

These bodyweight HIIT workouts are not only effective but also convenient for anyone looking to stay fit at home in 2026. Whether you're a beginner or an advanced fitness enthusiast, incorporating these workouts into your routine can help you achieve your fitness goals.

For those seeking personalized guidance, consider HipTrain. We offer affordable live 1-on-1 video personal training sessions tailored to your needs. Our certified trainers are here to help you maximize your workout potential without the hassle of traditional gym memberships. Plus, our services are HSA/FSA approved for eligible expenses!