Best Bodyweight HIIT Workouts for Quick Results 2026

Updated January 2026

Bodyweight HIIT workouts are a fantastic way to get in shape quickly without the need for expensive gym memberships or equipment. These high-intensity interval training (HIIT) routines can be done anywhere, making them perfect for busy professionals looking to squeeze in effective workouts. Here are the best bodyweight HIIT workouts for quick results in 2026.

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds on, 10 seconds rest)
Calories Burned: ~50
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 |

2. Jump Squats and Plank Jacks

Duration: 15 minutes
Sets: 5 rounds (30 seconds on, 30 seconds rest)
Calories Burned: ~100
Difficulty Level: Beginner to Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Jump Squats | 30 sec | 5 | | Plank Jacks | 30 sec | 5 | | Rest | 30 sec | 5 |

3. Mountain Climbers and Push-Ups

Duration: 12 minutes
Sets: 6 rounds (40 seconds on, 20 seconds rest)
Calories Burned: ~80
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Mountain Climbers | 40 sec | 6 | | Push-Ups | 40 sec | 6 | | Rest | 20 sec | 6 |

4. High Knees and Lateral Lunges

Duration: 10 minutes
Sets: 4 rounds (30 seconds on, 30 seconds rest)
Calories Burned: ~70
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | High Knees | 30 sec | 4 | | Lateral Lunges | 30 sec | 4 | | Rest | 30 sec | 4 |

5. Tuck Jumps and Bicycle Crunches

Duration: 15 minutes
Sets: 5 rounds (30 seconds on, 30 seconds rest)
Calories Burned: ~90
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Tuck Jumps | 30 sec | 5 | | Bicycle Crunches | 30 sec | 5 | | Rest | 30 sec | 5 |

6. Skaters and Tricep Dips

Duration: 12 minutes
Sets: 6 rounds (40 seconds on, 20 seconds rest)
Calories Burned: ~80
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Skaters | 40 sec | 6 | | Tricep Dips | 40 sec | 6 | | Rest | 20 sec | 6 |

7. Side Lunges and Plank to Shoulder Taps

Duration: 10 minutes
Sets: 4 rounds (30 seconds on, 30 seconds rest)
Calories Burned: ~60
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------------|----------|------| | Side Lunges | 30 sec | 4 | | Plank to Shoulder Taps | 30 sec | 4 | | Rest | 30 sec | 4 |

8. Inchworms and Russian Twists

Duration: 15 minutes
Sets: 5 rounds (30 seconds on, 30 seconds rest)
Calories Burned: ~85
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |---------------------|----------|------| | Inchworms | 30 sec | 5 | | Russian Twists | 30 sec | 5 | | Rest | 30 sec | 5 |

9. Bear Crawls and Plank Jacks

Duration: 10 minutes
Sets: 4 rounds (40 seconds on, 20 seconds rest)
Calories Burned: ~70
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Bear Crawls | 40 sec | 4 | | Plank Jacks | 40 sec | 4 | | Rest | 20 sec | 4 |

10. Shadow Boxing

Duration: 8 minutes
Sets: 4 rounds (1 minute on, 30 seconds rest)
Calories Burned: ~60
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Duration | Sets | |-----------------|----------|------| | Shadow Boxing | 1 min | 4 | | Rest | 30 sec | 4 |

These bodyweight HIIT workouts are designed to maximize your results in minimal time. They can be done at home or anywhere with no equipment needed, making them incredibly accessible.

For personalized guidance and to ensure you’re getting the most out of your workouts, consider signing up for HipTrain's affordable live 1-on-1 video personal training. Our certified trainers will help you achieve your fitness goals with flexibility that suits your schedule, and our services are HSA/FSA eligible for eligible expenses.