Top 10 Bodyweight HIIT Workouts for Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to torch calories and build strength without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly advantageous for those looking to train at home. Here are the top 10 bodyweight HIIT workouts you can do at home in 2026.

1. Jumping Jack Burpees

Difficulty Level: Intermediate
Calories Burned: ~300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 20 | 4 | 30 sec | | Burpees | 10 | 4 | 30 sec |

Equipment Needed: None
Tip: Focus on explosive movements to maximize calorie burn.

2. Mountain Climbers

Difficulty Level: Beginner
Calories Burned: ~250 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Mountain Climbers| 30 | 4 | 30 sec | | Plank Hold | 15 | 4 | 30 sec |

Equipment Needed: None
Tip: Keep your core engaged throughout the workout.

3. High Knees and Squat Jumps

Difficulty Level: Intermediate
Calories Burned: ~350 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | High Knees | 30 | 4 | 30 sec | | Squat Jumps | 15 | 4 | 30 sec |

Equipment Needed: None
Tip: Use your arms to drive your knees higher.

4. Plank Jacks and Push-Ups

Difficulty Level: Advanced
Calories Burned: ~400 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Plank Jacks | 15 | 4 | 30 sec | | Push-Ups | 10 | 4 | 30 sec |

Equipment Needed: None
Tip: Maintain proper form, especially during push-ups.

5. Tuck Jumps and Lateral Lunges

Difficulty Level: Intermediate
Calories Burned: ~300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Tuck Jumps | 10 | 4 | 30 sec | | Lateral Lunges | 20 | 4 | 30 sec |

Equipment Needed: None
Tip: Land softly to protect your joints.

6. Skaters and Bear Crawls

Difficulty Level: Intermediate
Calories Burned: ~320 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Skaters | 20 | 4 | 30 sec | | Bear Crawls | 30 sec | 4 | 30 sec |

Equipment Needed: None
Tip: Keep your movements controlled for better stability.

7. Dolphin Plank and Side Plank Rotations

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

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | Dolphin Plank | 15 | 4 | 30 sec | | Side Plank Rotations | 10 per side | 4 | 30 sec |

Equipment Needed: None
Tip: Focus on your balance during side plank rotations.

8. Reverse Lunges and Star Jumps

Difficulty Level: Intermediate
Calories Burned: ~300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Reverse Lunges | 15 per leg | 4 | 30 sec | | Star Jumps | 10 | 4 | 30 sec |

Equipment Needed: None
Tip: Keep your front knee aligned with your ankle during lunges.

9. Plank to T-Push-Up

Difficulty Level: Advanced
Calories Burned: ~400 in 30 minutes

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | Plank to T-Push-Up | 10 | 4 | 30 sec |

Equipment Needed: None
Tip: Rotate your torso fully while maintaining a strong plank position.

10. Core Crusher Circuit

Difficulty Level: Intermediate
Calories Burned: ~300 in 30 minutes

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Bicycle Crunches | 20 | 4 | 30 sec | | Russian Twists | 15 per side | 4 | 30 sec | | Leg Raises | 10 | 4 | 30 sec |

Equipment Needed: None
Tip: Keep your lower back pressed to the floor during leg raises.

---

These bodyweight HIIT workouts are perfect for anyone looking to get fit from the comfort of their home. For a more personalized experience, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you create a tailored plan that fits your lifestyle and fitness goals. Plus, our services are HSA/FSA approved for eligible expenses!