Top 10 Bodyweight HIIT Workouts for Fast Results 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, and bodyweight HIIT workouts are especially convenient since they require no equipment. Whether you're a beginner or a seasoned athlete, these workouts can help you achieve fast results in your fitness journey. Here are the top 10 bodyweight HIIT workouts designed for maximum effectiveness in 2026.

1. Jump Squats

Description: A powerful lower-body workout that also engages your core.

• Duration: 20 seconds work, 10 seconds rest
• Reps/Sets: 8 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercises | Duration | Rest | |-------------|----------|--------| | Jump Squats | 20 sec | 10 sec |

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2. Push-Up to Plank

Description: This exercise challenges your upper body and core stability.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approx. 6-10 per minute

| Exercises | Duration | Rest | |--------------------|----------|--------| | Push-Up to Plank | 30 sec | 15 sec |

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3. Mountain Climbers

Description: A full-body workout that boosts your heart rate while strengthening your core.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercises | Duration | Rest | |---------------------|----------|--------| | Mountain Climbers | 30 sec | 15 sec |

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4. Burpees

Description: A high-intensity move that works multiple muscle groups.

• Duration: 20 seconds work, 10 seconds rest
• Reps/Sets: 8 rounds
• Difficulty Level: Advanced
• Calories Burned: Approx. 10-15 per minute

| Exercises | Duration | Rest | |-------------|----------|--------| | Burpees | 20 sec | 10 sec |

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5. High Knees

Description: A fantastic cardio workout that also strengthens the legs.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Beginner
• Calories Burned: Approx. 7-11 per minute

| Exercises | Duration | Rest | |-------------|----------|--------| | High Knees | 30 sec | 15 sec |

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6. Plank Jacks

Description: A great way to build core strength while getting your heart rate up.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approx. 6-10 per minute

| Exercises | Duration | Rest | |----------------|----------|--------| | Plank Jacks | 30 sec | 15 sec |

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7. Skaters

Description: This lateral movement works your glutes and improves agility.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approx. 8-12 per minute

| Exercises | Duration | Rest | |------------|----------|--------| | Skaters | 30 sec | 15 sec |

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8. Tuck Jumps

Description: An explosive movement that builds power and strength in your legs.

• Duration: 20 seconds work, 10 seconds rest
• Reps/Sets: 8 rounds
• Difficulty Level: Advanced
• Calories Burned: Approx. 10-15 per minute

| Exercises | Duration | Rest | |-------------|----------|--------| | Tuck Jumps | 20 sec | 10 sec |

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9. Side Lunges

Description: A great way to target your inner thighs and improve lateral stability.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approx. 6-10 per minute

| Exercises | Duration | Rest | |-------------|----------|--------| | Side Lunges | 30 sec | 15 sec |

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10. Plank to Push-Up

Description: A challenging move that combines core stability with upper body strength.

• Duration: 30 seconds work, 15 seconds rest
• Reps/Sets: 6 rounds
• Difficulty Level: Intermediate
• Calories Burned: Approx. 6-10 per minute

| Exercises | Duration | Rest | |--------------------|----------|--------| | Plank to Push-Up | 30 sec | 15 sec |

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Get Started with HipTrain

For those looking to maximize their bodyweight HIIT workouts, consider personalized training through HipTrain. With affordable pricing, certified trainers, and flexible scheduling, you can achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!