Best Bodyweight HIIT Workouts for Rapid Results 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength using just your body weight. In this article, we’ll explore the best bodyweight HIIT workouts for rapid results in 2026. These workouts can be done at home, require no equipment, and are perfect for busy professionals looking to maximize their fitness routine.

Here are the Best Bodyweight HIIT Workouts you can incorporate into your regimen this year:

1. Jumping Jack Intervals

• Duration: 20 seconds on, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approximately 100 calories
• Difficulty: Beginner
• Description: A classic full-body exercise that elevates your heart rate quickly.

2. Burpee Blast

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 150 calories
• Difficulty: Intermediate
• Description: Combine a squat, push-up, and jump for a total body workout.

3. Mountain Climbers

• Duration: 45 seconds on, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 120 calories
• Difficulty: Intermediate
• Description: Engage your core and elevate your heart rate with this dynamic exercise.

4. High Knees

• Duration: 30 seconds on, 10 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 140 calories
• Difficulty: Beginner
• Description: A cardio-focused exercise that strengthens legs while boosting heart rate.

5. Squat Jumps

• Duration: 30 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 130 calories
• Difficulty: Intermediate
• Description: Add power to your squats by jumping explosively.

6. Plank to Push-Up

• Duration: 40 seconds on, 20 seconds rest
• Sets: 4 rounds
• Calories Burned: Approximately 110 calories
• Difficulty: Intermediate
• Description: A great upper body and core workout that challenges stability.

7. Lateral Shuffles

• Duration: 30 seconds on, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 100 calories
• Difficulty: Beginner
• Description: Improve agility and lateral movement with this quick side-to-side exercise.

8. Tuck Jumps

• Duration: 20 seconds on, 15 seconds rest
• Sets: 6 rounds
• Calories Burned: Approximately 160 calories
• Difficulty: Advanced
• Description: A high-impact exercise that builds explosive strength.

9. Bicycle Crunches

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 90 calories
• Difficulty: Beginner
• Description: Target your abs while improving core strength and stability.

10. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approximately 120 calories
• Difficulty: Intermediate
• Description: A combination of a plank and jumping jack for a core and cardio challenge.

Workout Table

| Exercise | Duration (on/off) | Sets | Calories Burned | Difficulty | |----------------------|-------------------|------|------------------|--------------| | Jumping Jacks | 20s / 10s | 8 | 100 | Beginner | | Burpee Blast | 30s / 15s | 5 | 150 | Intermediate | | Mountain Climbers | 45s / 15s | 4 | 120 | Intermediate | | High Knees | 30s / 10s | 6 | 140 | Beginner | | Squat Jumps | 30s / 10s | 5 | 130 | Intermediate | | Plank to Push-Up | 40s / 20s | 4 | 110 | Intermediate | | Lateral Shuffles | 30s / 10s | 5 | 100 | Beginner | | Tuck Jumps | 20s / 15s | 6 | 160 | Advanced | | Bicycle Crunches | 30s / 15s | 5 | 90 | Beginner | | Plank Jacks | 30s / 15s | 5 | 120 | Intermediate |

These bodyweight HIIT workouts are designed to be flexible and effective, making them ideal for home workouts in 2026. You can mix and match exercises based on your fitness level and available time.

For those looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you tailor your workout plan to meet your unique goals, all from the comfort of your home. Plus, our services are HSA/FSA eligible, making it easier to invest in your health.