Best Bodyweight HIIT Workouts to Burn Fat 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat and improve cardiovascular fitness without the need for equipment. In 2026, bodyweight HIIT workouts continue to trend as effective options for those looking to maximize their workout efficiency at home. Below are the best bodyweight HIIT workouts to help you torch calories and build strength.

1. Burpee Blast

Difficulty Level: Intermediate
Calories Burned: ~10 calories/min
Duration: 20 seconds work, 10 seconds rest for 8 rounds

| Set | Exercise | Reps | |-----|----------|------| | 1 | Burpees | 8-12 |

Tip: Focus on explosive movements to maximize intensity.

2. Mountain Climber Mania

Difficulty Level: Beginner
Calories Burned: ~8 calories/min
Duration: 30 seconds work, 15 seconds rest for 6 rounds

| Set | Exercise | Reps | |-----|-------------------|------| | 1 | Mountain Climbers | 15-20 |

Tip: Keep your core engaged to maintain stability.

3. Jump Squat Circuit

Difficulty Level: Intermediate
Calories Burned: ~12 calories/min
Duration: 30 seconds work, 30 seconds rest for 5 rounds

| Set | Exercise | Reps | |-----|-------------|------| | 1 | Jump Squats | 10-15 |

Tip: Land softly to protect your knees.

4. Plank Jacks

Difficulty Level: Intermediate
Calories Burned: ~9 calories/min
Duration: 20 seconds work, 10 seconds rest for 8 rounds

| Set | Exercise | Reps | |-----|-------------|------| | 1 | Plank Jacks | 10-15 |

Tip: Maintain a straight line from head to heels.

5. High Knees

Difficulty Level: Beginner
Calories Burned: ~8 calories/min
Duration: 30 seconds work, 15 seconds rest for 6 rounds

| Set | Exercise | Reps | |-----|-----------|------| | 1 | High Knees| 20-30 |

Tip: Pump your arms to increase speed.

6. Skater Jumps

Difficulty Level: Intermediate
Calories Burned: ~11 calories/min
Duration: 30 seconds work, 30 seconds rest for 5 rounds

| Set | Exercise | Reps | |-----|---------------|------| | 1 | Skater Jumps | 10-15 |

Tip: Focus on balance as you leap from side to side.

7. Push-Up to T-Plank

Difficulty Level: Advanced
Calories Burned: ~10 calories/min
Duration: 20 seconds work, 10 seconds rest for 8 rounds

| Set | Exercise | Reps | |-----|----------------------|------| | 1 | Push-Up to T-Plank | 5-10 |

Tip: Rotate your body fully to engage your obliques.

8. Lateral Lunges

Difficulty Level: Intermediate
Calories Burned: ~9 calories/min
Duration: 30 seconds work, 30 seconds rest for 5 rounds

| Set | Exercise | Reps | |-----|----------------|------| | 1 | Lateral Lunges | 10-12 |

Tip: Keep your chest up and push through your heels.

9. Fast Feet

Difficulty Level: Beginner
Calories Burned: ~7 calories/min
Duration: 30 seconds work, 15 seconds rest for 6 rounds

| Set | Exercise | Reps | |-----|----------|------| | 1 | Fast Feet| 20-30 |

Tip: Stay light on your feet for maximum speed.

10. Bear Crawl

Difficulty Level: Intermediate
Calories Burned: ~11 calories/min
Duration: 20 seconds work, 10 seconds rest for 8 rounds

| Set | Exercise | Reps | |-----|------------|------| | 1 | Bear Crawl | 10-15 |

Tip: Move slowly and deliberately to engage your core.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to efficient fat burning and improved fitness levels. With the flexibility of performing these exercises at home, it's easier than ever to stay committed to your health goals.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Our sessions can be scheduled at your convenience, making it perfect for busy professionals. Plus, you can use HSA/FSA funds for eligible expenses.