Best Bodyweight HIIT Workouts to Try in 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts have become a go-to option for those looking to maximize their fitness in minimal time. Not only do they improve cardiovascular health and boost metabolism, but they also require no equipment, making them accessible for everyone. Here are the best bodyweight HIIT workouts to try in 2026.

1. Burpee Blitz

• Duration: 20 minutes
• Sets: 4
• Reps: 10 burpees per set
• Difficulty: Intermediate
• Calories Burned: Approximately 200

Workout Table

| Exercise | Sets | Reps | Duration | |-----------|------|------|----------| | Burpees | 4 | 10 | 20 min |

2. Tabata Squats

• Duration: 16 minutes
• Sets: 8 rounds
• Reps: 20 seconds work, 10 seconds rest
• Difficulty: Beginner
• Calories Burned: Approximately 150

Workout Table

| Exercise | Sets | Reps | Duration | |-----------|------|------|----------| | Squats | 8 | 20 sec work, 10 sec rest | 16 min |

3. Mountain Climbers

• Duration: 15 minutes
• Sets: 5
• Reps: 30 seconds on, 30 seconds off
• Difficulty: Intermediate
• Calories Burned: Approximately 175

Workout Table

| Exercise | Sets | Reps | Duration | |-------------------|------|----------------------|----------| | Mountain Climbers | 5 | 30 sec work, 30 sec rest | 15 min |

4. High Knees

• Duration: 10 minutes
• Sets: 4
• Reps: 30 seconds on, 15 seconds off
• Difficulty: Beginner
• Calories Burned: Approximately 120

Workout Table

| Exercise | Sets | Reps | Duration | |------------|------|----------------------|----------| | High Knees | 4 | 30 sec work, 15 sec rest | 10 min |

5. Plank Jacks

• Duration: 12 minutes
• Sets: 5
• Reps: 20 seconds on, 10 seconds off
• Difficulty: Intermediate
• Calories Burned: Approximately 160

Workout Table

| Exercise | Sets | Reps | Duration | |-------------|------|----------------------|----------| | Plank Jacks | 5 | 20 sec work, 10 sec rest | 12 min |

6. Tuck Jumps

• Duration: 15 minutes
• Sets: 4
• Reps: 10 jumps per set
• Difficulty: Advanced
• Calories Burned: Approximately 220

Workout Table

| Exercise | Sets | Reps | Duration | |-------------|------|------|----------| | Tuck Jumps | 4 | 10 | 15 min |

7. Lateral Lunges

• Duration: 12 minutes
• Sets: 4
• Reps: 12 per side
• Difficulty: Intermediate
• Calories Burned: Approximately 140

Workout Table

| Exercise | Sets | Reps | Duration | |----------------|------|------|----------| | Lateral Lunges | 4 | 12 per side | 12 min |

8. Skater Jumps

• Duration: 10 minutes
• Sets: 5
• Reps: 30 seconds on, 30 seconds off
• Difficulty: Intermediate
• Calories Burned: Approximately 150

Workout Table

| Exercise | Sets | Reps | Duration | |---------------|------|----------------------|----------| | Skater Jumps | 5 | 30 sec work, 30 sec rest | 10 min |

9. Push-Up Variations

• Duration: 15 minutes
• Sets: 5
• Reps: 10-15 per set
• Difficulty: All levels
• Calories Burned: Approximately 180

Workout Table

| Exercise | Sets | Reps | Duration | |--------------------|------|------|----------| | Push-Up Variations | 5 | 10-15 | 15 min |

10. Core Circuit: Plank, Side Plank, Bicycle Crunches

• Duration: 20 minutes
• Sets: 3
• Reps: 30 seconds each
• Difficulty: All levels
• Calories Burned: Approximately 200

Workout Table

| Exercise | Sets | Reps | Duration | |-------------------|------|--------------|----------| | Plank | 3 | 30 sec | 20 min | | Side Plank | 3 | 30 sec each side | 20 min | | Bicycle Crunches | 3 | 30 sec | 20 min |

These bodyweight HIIT workouts are not only effective but also adaptable to your fitness level. If you're looking for a structured approach to your training, consider HipTrain, which offers affordable live 1-on-1 video personal training with certified trainers. With flexible scheduling and HSA/FSA eligibility, you can seamlessly integrate fitness into your busy life.