Top 10 Bodyweight HIIT Workout Plans for 2026

Updated January 2026

High-Intensity Interval Training (HIIT) continues to be a favorite among fitness enthusiasts for its efficiency and effectiveness. Bodyweight HIIT workouts are particularly appealing because they require no equipment and can be done anywhere, making them perfect for home workouts. Here are the top 10 bodyweight HIIT workout plans for 2026 that you can incorporate into your fitness routine.

1. The Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Jump Squats | 15 | 4 | 30 seconds | | Push-Ups | 12 | 4 | 30 seconds | | Mountain Climbers | 20 | 4 | 30 seconds | | Plank Jacks | 15 | 4 | 30 seconds | | Burpees | 10 | 4 | 30 seconds |

2. Cardio Core Crusher

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~300

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | High Knees | 30 | 4 | 30 seconds | | Russian Twists | 15 | 4 | 30 seconds | | Side Plank Dips | 12 per side | 4 | 30 seconds | | Skaters | 15 | 4 | 30 seconds | | Plank Hold | 60 seconds | 4 | 30 seconds |

3. Lower Body Blast

Duration: 30 minutes
Difficulty Level: Beginner
Calories Burned: ~200

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Bodyweight Squats | 15 | 4 | 30 seconds | | Lunges | 12 per leg | 4 | 30 seconds | | Glute Bridges | 15 | 4 | 30 seconds | | Wall Sit | 60 seconds | 4 | 30 seconds | | Calf Raises | 20 | 4 | 30 seconds |

4. Upper Body Strength Circuit

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Push-Ups | 15 | 4 | 30 seconds | | Tricep Dips | 12 | 4 | 30 seconds | | Pike Push-Ups | 10 | 4 | 30 seconds | | Plank Shoulder Taps| 20 | 4 | 30 seconds | | Inchworms | 10 | 4 | 30 seconds |

5. Fat-Blasting Tabata

Duration: 16 minutes
Difficulty Level: Advanced
Calories Burned: ~400

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Burpees | 20 | 8 | 20 seconds | | Jumping Jacks | 30 | 8 | 20 seconds | | Tuck Jumps | 15 | 8 | 20 seconds | | High Knees | 30 | 8 | 20 seconds |

6. HIIT for Beginners

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

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Step-Ups | 10 per leg | 3 | 30 seconds | | Incline Push-Ups | 10 | 3 | 30 seconds | | Glute Bridges | 10 | 3 | 30 seconds | | Marching in Place | 30 seconds | 3 | 30 seconds |

7. Quick HIIT for Busy Professionals

Duration: 10 minutes
Difficulty Level: All Levels
Calories Burned: ~100

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Jumping Jacks | 30 | 1 | 1 minute | | Bodyweight Squats | 20 | 1 | 1 minute | | Push-Ups | 15 | 1 | 1 minute | | Plank | 30 seconds | 1 | 1 minute |

8. Strength & Endurance Combo

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~350

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Jump Squats | 15 | 4 | 30 seconds | | Push-Ups | 12 | 4 | 30 seconds | | Plank Up-Downs | 10 | 4 | 30 seconds | | Broad Jumps | 10 | 4 | 30 seconds | | Bicycle Crunches | 20 | 4 | 30 seconds |

9. Family-Friendly HIIT

Duration: 30 minutes
Difficulty Level: All Levels
Calories Burned: ~200

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Animal Walks | 10 per animal | 4 | 30 seconds | | Balloon Pop Jumps | 15 | 4 | 30 seconds | | Partner Push-Ups | 10 | 4 | 30 seconds | | Dance Intervals | 1 minute | 4 | 30 seconds |

10. Evening Wind Down HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~150

| Exercise | Reps | Sets | Duration | |-------------------|--------|------|------------| | Gentle Jumping Jacks | 15 | 4 | 30 seconds | | Slow Bodyweight Squats | 10 | 4 | 30 seconds | | Deep Breathing Plank | 20 seconds | 4 | 30 seconds | | Standing Side Leg Lifts | 10 per side | 4 | 30 seconds |

These HIIT workout plans are designed to fit various fitness levels and can easily be done at home. If you're looking for guidance and motivation, consider trying HipTrain's affordable live 1-on-1 personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility, it's the perfect solution for busy professionals wanting to achieve their fitness goals.