Best Bodyweight HIIT Workouts for Home Training in 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to get fit at home without needing any equipment. They combine short bursts of intense exercise with rest or low-intensity periods, making them effective for burning calories and improving cardiovascular fitness. Here are the best bodyweight HIIT workouts you can do at home in 2026.

1. Jumping Jacks and Push-Ups

Workout Table:

| Exercise | Duration (seconds) | Sets | |------------------|--------------------|------| | Jumping Jacks | 30 | 3 | | Rest | 15 | 3 | | Push-Ups | 30 | 3 | | Rest | 15 | 3 |

Calories Burned: ~200 per session
Difficulty Level: Beginner

2. Burpees and Mountain Climbers

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Burpees | 30 | 4 | | Rest | 15 | 4 | | Mountain Climbers | 30 | 4 | | Rest | 15 | 4 |

Calories Burned: ~250 per session
Difficulty Level: Intermediate

3. Squat Jumps and Plank Jacks

Workout Table:

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | Squat Jumps | 30 | 3 | | Rest | 15 | 3 | | Plank Jacks | 30 | 3 | | Rest | 15 | 3 |

Calories Burned: ~220 per session
Difficulty Level: Intermediate

4. High Knees and Side Lunges

Workout Table:

| Exercise | Duration (seconds) | Sets | |-------------------|--------------------|------| | High Knees | 30 | 4 | | Rest | 15 | 4 | | Side Lunges | 30 | 4 | | Rest | 15 | 4 |

Calories Burned: ~240 per session
Difficulty Level: Intermediate

5. Tuck Jumps and Bicycle Crunches

Workout Table:

| Exercise | Duration (seconds) | Sets | |--------------------|--------------------|------| | Tuck Jumps | 30 | 3 | | Rest | 15 | 3 | | Bicycle Crunches | 30 | 3 | | Rest | 15 | 3 |

Calories Burned: ~230 per session
Difficulty Level: Advanced

6. Skaters and Russian Twists

Workout Table:

| Exercise | Duration (seconds) | Sets | |--------------------|--------------------|------| | Skaters | 30 | 4 | | Rest | 15 | 4 | | Russian Twists | 30 | 4 | | Rest | 15 | 4 |

Calories Burned: ~210 per session
Difficulty Level: Intermediate

7. Plank to Push-Up and Lateral Bounds

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Plank to Push-Up | 30 | 3 | | Rest | 15 | 3 | | Lateral Bounds | 30 | 3 | | Rest | 15 | 3 |

Calories Burned: ~240 per session
Difficulty Level: Advanced

8. Broad Jumps and Reverse Crunches

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Broad Jumps | 30 | 4 | | Rest | 15 | 4 | | Reverse Crunches | 30 | 4 | | Rest | 15 | 4 |

Calories Burned: ~250 per session
Difficulty Level: Advanced

9. Star Jumps and Plank Holds

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Star Jumps | 30 | 3 | | Rest | 15 | 3 | | Plank Holds | 30 | 3 | | Rest | 15 | 3 |

Calories Burned: ~230 per session
Difficulty Level: Intermediate

10. Speed Skaters and Sit-Ups

Workout Table:

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Speed Skaters | 30 | 4 | | Rest | 15 | 4 | | Sit-Ups | 30 | 4 | | Rest | 15 | 4 |

Calories Burned: ~220 per session
Difficulty Level: Beginner

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit from the comfort of their home in 2026. They require no equipment, can be done in a small space, and cater to various fitness levels. For those who want to take their training to the next level, consider signing up for HipTrain's affordable live 1-on-1 personal training sessions with certified trainers. Plus, you can use your HSA/FSA for eligible expenses!