Top 10 Bodyweight HIIT Workouts for At-Home Training 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially when you're training at home. Bodyweight HIIT workouts are not only effective but also require no equipment, making them perfect for anyone looking to break a sweat without the need for a gym membership. Here are the top 10 bodyweight HIIT workouts you can do at home in 2026!

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: As many as possible
• Difficulty Level: Intermediate
• Calories Burned: Approximately 140-200
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Burpees | 20 seconds| 10 seconds|

2. Jump Squat Circuit

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 12-15
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Jump Squats| 30 seconds| 15 seconds|

3. Mountain Climber Madness

• Duration: 40 seconds on, 20 seconds off
• Sets: 5
• Reps: As many as possible
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-220
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Mountain Climbers| 40 seconds| 20 seconds|

4. Lunge and Twist

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-12 each side
• Difficulty Level: Beginner
• Calories Burned: Approximately 80-120
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Lunge and Twist| 30 seconds| 15 seconds|

5. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Reps: As many as possible
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-160
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | High Knees| 30 seconds| 15 seconds|

6. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120-180
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Plank Jacks| 30 seconds| 15 seconds|

7. Tuck Jumps

• Duration: 30 seconds on, 20 seconds off
• Sets: 4
• Reps: 10-12
• Difficulty Level: Advanced
• Calories Burned: Approximately 160-250
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Tuck Jumps| 30 seconds| 20 seconds|

8. Skater Jumps

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-15 each side
• Difficulty Level: Intermediate
• Calories Burned: Approximately 140-200
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Skater Jumps| 30 seconds| 15 seconds|

9. Push-Up to Side Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 8-10
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120-180
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Push-Up to Side Plank| 30 seconds| 15 seconds|

10. Bear Crawl

• Duration: 30 seconds on, 20 seconds off
• Sets: 4
• Reps: 10-15
• Difficulty Level: Advanced
• Calories Burned: Approximately 180-250
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------|-----------|-------| | Bear Crawl| 30 seconds| 20 seconds|

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for guidance through these bodyweight HIIT workouts, consider HipTrain. With our live 1-on-1 video personal training, you get tailored workouts from certified personal trainers at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved, making fitness even more accessible. Enjoy flexible scheduling to accommodate your busy lifestyle.