Best Bodyweight HIIT Workouts for Home Training 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat and build muscle without needing a gym. If you're looking to work out at home, bodyweight HIIT workouts are not only effective but also convenient. Below are the best bodyweight HIIT workouts you can do at home in 2026, designed for all fitness levels.

1. The 20-Minute Full-Body Blast

• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 200-300
• Workout Details:

| Exercise | Reps | Sets | Duration | |--------------------|--------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 15 | 3 | 30 sec | | Bodyweight Squats | 20 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

2. Tabata Upper Body

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-250
• Workout Details:

| Exercise | Reps | Sets | Duration | |------------------|--------|------|----------| | Push-Ups | 20 | 4 | 20 sec | | Tricep Dips | 15 | 4 | 20 sec | | Plank Shoulder Taps | 20 | 4 | 20 sec | | Burpees | 10 | 4 | 20 sec |

3. Lower Body Burnout

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250-350
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Squat Jumps | 15 | 3 | 30 sec | | Lunges | 12 (each leg) | 3 | 30 sec | | Glute Bridges | 20 | 3 | 30 sec | | Calf Raises | 20 | 3 | 30 sec |

4. Core Crusher

• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-200
• Workout Details:

| Exercise | Reps | Sets | Duration | |-----------------------|--------|------|----------| | Bicycle Crunches | 20 | 3 | 30 sec | | Russian Twists | 15 (each side) | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Side Plank (each side)| 20 sec | 3 | 30 sec |

5. Cardio Kick

• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-300
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | High Knees | 30 | 3 | 30 sec | | Butt Kickers | 30 | 3 | 30 sec | | Jump Squats | 15 | 3 | 30 sec | | Shadow Boxing | 1 min | 3 | 1 min |

6. HIIT Pyramid

• Equipment Needed: None
• Difficulty Level: Intermediate to Advanced
• Calories Burned: Approximately 300-400
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Burpees | 10 | 5 | 30 sec | | Push-Ups | 15 | 4 | 30 sec | | Jumping Lunges | 12 (each leg) | 3 | 30 sec | | Plank Jacks | 15 | 3 | 30 sec |

7. Quick Fire HIIT

• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 200-250
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Star Jumps | 10 | 4 | 30 sec | | Skaters | 20 | 4 | 30 sec | | Plank Up-Downs | 10 | 4 | 30 sec | | Tuck Jumps | 15 | 4 | 30 sec |

8. Dynamic Flexibility HIIT

• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 150-200
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Arm Circles | 15 (each direction) | 3 | 30 sec | | Leg Swings | 10 (each leg) | 3 | 30 sec | | Hip Circles | 10 (each direction) | 3 | 30 sec | | Inch Worms | 10 | 3 | 30 sec |

9. Family Fun HIIT

• Equipment Needed: None
• Difficulty Level: All Levels
• Calories Burned: Approximately 100-150 per person
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Animal Walks | 5 (each style) | 3 | 30 sec | | Dance Off | 1 min | 3 | 1 min | | Balloon Keep-Up | 5 (each time balloon hits the ground) | 3 | 1 min |

10. Challenge Yourself HIIT

• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: Approximately 400-500
• Workout Details:

| Exercise | Reps | Sets | Duration | |---------------------|--------|------|----------| | Burpees | 20 | 5 | 30 sec | | Pistol Squats | 5 (each leg) | 5 | 30 sec | | Handstand Push-Ups | 5 | 5 | 30 sec | | Wall Sit | 1 min | 5 | 1 min |

These workouts can easily fit into your busy schedule, and with HipTrain's affordable live 1-on-1 personal training, you can receive guidance from certified trainers who will help you maximize your efforts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.