Best Bodyweight HIIT Workouts for Quick Burn in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to achieve a quick burn without the need for equipment. With the flexibility of bodyweight exercises, you can easily incorporate these workouts into your busy schedule, making them ideal for home workouts. Here are the best bodyweight HIIT workouts for a quick burn in 2026, perfect for anyone looking to enhance their fitness routine.

1. Jump Squats

• Reps: 15
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 100 per session
• Difficulty Level: Intermediate

How to Perform: Stand with feet shoulder-width apart, perform a squat, and explode upwards into a jump. Land softly and go right back into the squat.

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2. Burpees

• Reps: 10
• Sets: 5
• Duration: 40 seconds work, 20 seconds rest
• Calories Burned: Approximately 120 per session
• Difficulty Level: Advanced

How to Perform: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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3. Mountain Climbers

• Reps: 30 seconds
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 80 per session
• Difficulty Level: Intermediate

How to Perform: Begin in a plank position and alternate bringing your knees towards your chest at a high intensity.

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4. Push-Up to T-Plank

• Reps: 10
• Sets: 4
• Duration: 40 seconds work, 20 seconds rest
• Calories Burned: Approximately 90 per session
• Difficulty Level: Intermediate

How to Perform: Perform a push-up, then rotate your body into a side plank, alternating sides.

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5. High Knees

• Reps: 30 seconds
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 60 per session
• Difficulty Level: Beginner

How to Perform: Run in place while driving your knees up to hip level as quickly as possible.

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6. Plank Jacks

• Reps: 15
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 70 per session
• Difficulty Level: Intermediate

How to Perform: Start in a plank position and jump your feet out and in, similar to a jumping jack.

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7. Skaters

• Reps: 15 each side
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 90 per session
• Difficulty Level: Intermediate

How to Perform: Leap sideways to one side, landing on one foot, and then quickly leap to the other side.

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8. Reverse Lunges with Knee Drive

• Reps: 10 each leg
• Sets: 4
• Duration: 40 seconds work, 20 seconds rest
• Calories Burned: Approximately 80 per session
• Difficulty Level: Intermediate

How to Perform: Step back into a lunge, then drive the knee of the lunging leg up towards your chest as you stand.

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9. Tuck Jumps

• Reps: 10
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 100 per session
• Difficulty Level: Advanced

How to Perform: Jump up, bringing your knees towards your chest, and land softly.

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10. Spider Planks

• Reps: 10 each side
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: Approximately 80 per session
• Difficulty Level: Intermediate

How to Perform: In a plank position, bring your knee to the outside of your elbow, alternating sides.

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Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit quickly and effectively from the comfort of their home. By incorporating these exercises into your routine, you can achieve a full-body workout that boosts your metabolism and burns calories efficiently.

For those who want personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions, making it easier to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you get the most value out of your fitness investment.