Best Bodyweight HIIT Workouts for Home Use 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get fit without the need for any equipment. These workouts are perfect for busy professionals or anyone looking to maximize their time and space while achieving great results. Here are the best bodyweight HIIT workouts you can do at home in 2026.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute

| Exercise | Reps | |----------------|--------| | Burpees | 4 rounds of 20 seconds |

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8 calories per minute

| Exercise | Reps | |------------------|--------| | Mountain Climbers| 4 rounds of 30 seconds |

3. Jump Squats

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute

| Exercise | Reps | |----------------|--------| | Jump Squats | 4 rounds of 30 seconds |

4. Plank Jacks

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 7 calories per minute

| Exercise | Reps | |----------------|--------| | Plank Jacks | 5 rounds of 20 seconds |

5. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 10 calories per minute

| Exercise | Reps | |----------------|--------| | High Knees | 4 rounds of 30 seconds |

6. Push-Up Variations

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute

| Exercise | Reps | |----------------|--------| | Standard Push-Ups| 4 rounds of 30 seconds | | Diamond Push-Ups| 4 rounds of 30 seconds |

7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute

| Exercise | Reps | |----------------|--------| | Lateral Lunges | 4 rounds of 30 seconds |

8. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute

| Exercise | Reps | |----------------|--------| | Skaters | 4 rounds of 30 seconds |

9. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 11 calories per minute

| Exercise | Reps | |----------------|--------| | Tuck Jumps | 4 rounds of 20 seconds |

10. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute

| Exercise | Reps | |----------------|--------| | Plank to Push-Up| 4 rounds of 30 seconds |

Conclusion

These bodyweight HIIT workouts are designed to challenge you and keep your heart rate up, all while being completely equipment-free. They are perfect for those who want to work out at home without the hassle of going to a gym.

For personalized coaching and to ensure you're performing these exercises safely and effectively, consider HipTrain. With affordable live 1-on-1 video personal training, flexible scheduling for busy professionals, and certified trainers, HipTrain is your go-to solution for home fitness. Plus, you can use HSA/FSA funds for eligible expenses!