Top 10 Bodyweight HIIT Workouts for Effective Home Fitness 2026

Updated January 2026

In 2026, bodyweight HIIT (High-Intensity Interval Training) workouts continue to dominate the home fitness scene. These workouts are not only effective for burning calories and building strength, but they also require no equipment, making them perfect for busy professionals or anyone looking to stay fit from the comfort of their own home. Here are the top 10 bodyweight HIIT workouts that you can incorporate into your routine today.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: 10-15 burpees per set
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute

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

2. Jump Squats & Push-Ups

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 8-12 jump squats and 8-12 push-ups per set
• Difficulty Level: Intermediate
• Calories Burned: ~12 calories per minute

| Exercise | Duration | Rest | |----------------|------------|--------| | Jump Squats | 30 seconds | 15 sec | | Push-Ups | 30 seconds | 15 sec |

3. Plank Jacks & Mountain Climbers

• Duration: 25 seconds on, 10 seconds rest
• Sets: 5
• Reps: 15-20 plank jacks and 20-25 mountain climbers per set
• Difficulty Level: Advanced
• Calories Burned: ~15 calories per minute

| Exercise | Duration | Rest | |----------------|------------|--------| | Plank Jacks | 25 seconds | 10 sec | | Mountain Climbers | 25 seconds | 10 sec |

4. High Knees & Butt Kickers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 20-30 high knees and 20-30 butt kickers per set
• Difficulty Level: Beginner
• Calories Burned: ~8 calories per minute

| Exercise | Duration | Rest | |----------------|------------|--------| | High Knees | 30 seconds | 15 sec | | Butt Kickers | 30 seconds | 15 sec |

5. Tuck Jumps & Side Lunges

• Duration: 20 seconds on, 10 seconds rest
• Sets: 6
• Reps: 8-10 tuck jumps and 8-10 side lunges per set
• Difficulty Level: Advanced
• Calories Burned: ~12 calories per minute

| Exercise | Duration | Rest | |----------------|------------|--------| | Tuck Jumps | 20 seconds | 10 sec | | Side Lunges | 20 seconds | 10 sec |

6. Reverse Crunches & Bicycle Crunches

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 15-20 reverse crunches and 15-20 bicycle crunches per set
• Difficulty Level: Beginner
• Calories Burned: ~10 calories per minute

| Exercise | Duration | Rest | |------------------|------------|--------| | Reverse Crunches | 30 seconds | 15 sec | | Bicycle Crunches | 30 seconds | 15 sec |

7. Skaters & Plank to Push-Up

• Duration: 25 seconds on, 10 seconds rest
• Sets: 5
• Reps: 15 skaters and 8-10 plank to push-ups per set
• Difficulty Level: Intermediate
• Calories Burned: ~12 calories per minute

| Exercise | Duration | Rest | |----------------------|------------|--------| | Skaters | 25 seconds | 10 sec | | Plank to Push-Up | 25 seconds | 10 sec |

8. Lateral Shuffles & Star Jumps

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 20 lateral shuffles and 8-10 star jumps per set
• Difficulty Level: Advanced
• Calories Burned: ~15 calories per minute

| Exercise | Duration | Rest | |-------------------|------------|--------| | Lateral Shuffles | 30 seconds | 15 sec | | Star Jumps | 30 seconds | 15 sec |

9. Wall Sit & Calf Raises

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Reps: 30 seconds wall sit and 15-20 calf raises per set
• Difficulty Level: Beginner
• Calories Burned: ~8 calories per minute

| Exercise | Duration | Rest | |----------------|------------|--------| | Wall Sit | 30 seconds | 15 sec | | Calf Raises | 30 seconds | 15 sec |

10. Core Twists & Plank Holds

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Reps: 15-20 core twists and hold plank for 20 seconds
• Difficulty Level: Intermediate
• Calories Burned: ~10 calories per minute

| Exercise | Duration | Rest | |-------------------|------------|--------| | Core Twists | 20 seconds | 10 sec | | Plank Hold | 20 seconds | 10 sec |

Conclusion

Incorporating bodyweight HIIT workouts into your fitness routine can lead to impressive results without the need for a gym. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, with flexible scheduling and HSA/FSA eligibility for eligible expenses, you can make fitness fit into your busy life.