Best Bodyweight HIIT Workouts to Try at Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get a killer workout in a short amount of time, and the best part? You don’t need any equipment! Here are the best bodyweight HIIT workouts you can try at home in 2026. These workouts are designed to challenge you, improve your fitness level, and can be done anywhere.

1. Burpee Blast

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~150

| Exercise | Reps | Sets | |----------|------|------| | Burpees | 10 | 4 | | Rest | 30s | | | High Knees | 30s | 4 | | Rest | 30s | |

2. Tabata Takedown

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: ~200

| Exercise | Duration | Sets | |----------|----------|------| | Jump Squats | 20s | 8 | | Rest | 10s | | | Push-Ups | 20s | 8 | | Rest | 10s | |

3. Core Crusher

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: ~120

| Exercise | Reps | Sets | |---------------|------|------| | Plank Jacks | 15 | 3 | | Bicycle Crunches | 15 | 3 | | Mountain Climbers | 20 | 3 | | Rest | 30s | |

4. Full-Body Frenzy

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~250

| Exercise | Reps | Sets | |----------------|------|------| | Jump Lunges | 10 | 4 | | Push-Up to T-Plank | 10 | 4 | | Skater Jumps | 15 | 4 | | Rest | 45s | |

5. Cardio Kickoff

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~180

| Exercise | Reps | Sets | |---------------|------|------| | Jumping Jacks | 30 | 4 | | Side Lunges | 10 each side | 4 | | Plank Hold | 30s | 4 | | Rest | 30s | |

6. Speed and Strength

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: ~220

| Exercise | Reps | Sets | |-------------------|------|------| | Push-Ups | 10 | 4 | | Squat Jumps | 15 | 4 | | Wall Sit | 30s | 4 | | Rest | 30s | |

7. Dynamic Duo

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: ~100

| Exercise | Reps | Sets | |------------------|------|------| | Alternating Toe Touches | 15 | 3 | | Side Plank Dips | 10 each side | 3 | | Reverse Crunches | 15 | 3 | | Rest | 30s | |

8. Agility Assault

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200

| Exercise | Duration | Sets | |-------------------|----------|------| | Lateral Shuffles | 30s | 4 | | Bear Crawls | 30s | 4 | | Broad Jumps | 10 | 4 | | Rest | 30s | |

9. Strength in Motion

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~250

| Exercise | Reps | Sets | |--------------------|------|------| | Plyometric Push-Ups | 10 | 4 | | Single-Leg Squats | 8 each leg | 4 | | Plank to Push-Up | 10 | 4 | | Rest | 45s | |

10. HIIT for All

Duration: 25 minutes
Difficulty Level: All levels
Calories Burned: ~200

| Exercise | Duration | Sets | |-------------------|----------|------| | High Knees | 30s | 4 | | Reverse Lunges | 10 each leg | 4 | | Plank Up-Downs | 10 | 4 | | Rest | 30s | |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit without needing equipment. With varieties that cater to different fitness levels and durations, you can easily integrate them into your busy schedule.

If you're looking for more personalized guidance and support, consider trying HipTrain. With affordable live 1-on-1 video personal training from certified trainers, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.