Best Bodyweight HIIT Workouts You Can Do Anywhere in 2026

Updated January 2026

Are you looking for an effective way to get fit without the hassle of gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for building strength, burning calories, and improving cardiovascular fitness—all from the comfort of your home or anywhere you choose! Here are the best bodyweight HIIT workouts you can do in 2026.

1. Jumping Jacks & Push-Ups

Duration: 20 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises, 30 seconds between sets
Calories Burned: ~8-12 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | Jumping Jacks | 20 | 20 sec | | Push-Ups | 10-15 | 20 sec |

2. Burpees & Mountain Climbers

Duration: 30 seconds each exercise
Sets: 3
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~10-15 per minute

| Exercise | Reps | Duration | |-------------------|------------|----------| | Burpees | 8-10 | 30 sec | | Mountain Climbers | 20 | 30 sec |

3. Squat Jumps & Plank Jacks

Duration: 25 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises, 30 seconds between sets
Calories Burned: ~9-14 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | Squat Jumps | 12-15 | 25 sec | | Plank Jacks | 15-20 | 25 sec |

4. High Knees & Tuck Jumps

Duration: 20 seconds each exercise
Sets: 5
Rest: 10 seconds between exercises, 30 seconds between sets
Calories Burned: ~10-15 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | High Knees | 20 | 20 sec | | Tuck Jumps | 8-10 | 20 sec |

5. Lunges & Side Shuffles

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~8-12 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | Lunges | 10-12 (each leg) | 30 sec | | Side Shuffles | 10 (each side) | 30 sec |

6. Bear Crawls & Skaters

Duration: 30 seconds each exercise
Sets: 3
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~9-13 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | Bear Crawls | 20 | 30 sec | | Skaters | 15 (each side) | 30 sec |

7. Plank to Push-Up & Russian Twists

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~8-12 per minute

| Exercise | Reps | Duration | |------------------------|------------|----------| | Plank to Push-Up | 8-10 | 30 sec | | Russian Twists | 15 (each side) | 30 sec |

8. Bicycle Crunches & Wall Sit

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~7-10 per minute

| Exercise | Reps | Duration | |-------------------|------------|----------| | Bicycle Crunches | 15 | 30 sec | | Wall Sit | Hold for duration | 30 sec |

9. Inchworms & Lateral Lunges

Duration: 30 seconds each exercise
Sets: 3
Rest: 15 seconds between exercises, 30 seconds between sets
Calories Burned: ~8-12 per minute

| Exercise | Reps | Duration | |-------------------|------------|----------| | Inchworms | 5-8 | 30 sec | | Lateral Lunges | 10 (each side) | 30 sec |

10. Star Jumps & Plank Hold

Duration: 20 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises, 30 seconds between sets
Calories Burned: ~9-14 per minute

| Exercise | Reps | Duration | |---------------|------------|----------| | Star Jumps | 8-10 | 20 sec | | Plank Hold | Hold for duration | 20 sec |

Why Choose HipTrain for Your HIIT Workouts?

With these bodyweight HIIT workouts, you can easily fit fitness into your busy schedule. However, if you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can work out from home, and our services are HSA/FSA approved, making it easier to invest in your health.

Try these workouts and consider enhancing your fitness journey with expert support.