Top 10 Bodyweight HIIT Workouts for Home Fitness 2026

Updated January 2026

Bodyweight HIIT workouts are a fantastic way to build strength, improve cardiovascular fitness, and torch calories—all from the comfort of your home. With no equipment necessary, these workouts are perfect for anyone looking to get fit without breaking the bank. Here are the top 10 bodyweight HIIT workouts that can elevate your home fitness routine in 2026.

1. Jumping Jacks & Push-Up Combo

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: Approx. 200

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Jumping Jacks | 30 seconds | 4 sets | | Push-Ups | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

2. Burpee Blast

Duration: 15 minutes
Sets: 5
Reps: 10 burpees, 10-second rest
Difficulty Level: Intermediate
Calories Burned: Approx. 180

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Burpees | 10 | 5 sets | | Rest | 10 seconds | Between sets|

3. High Knees & Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: Approx. 220

| Exercise | Reps | Duration | |------------------|-------------|-------------| | High Knees | 30 seconds | 4 sets | | Plank Jacks | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

4. Mountain Climbers & Squat Jumps

Duration: 25 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Advanced
Calories Burned: Approx. 250

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Mountain Climbers| 30 seconds | 4 sets | | Squat Jumps | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

5. Lateral Lunges & Tuck Jumps

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: Approx. 210

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Lateral Lunges | 30 seconds | 4 sets | | Tuck Jumps | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

6. Skaters & Plank Holds

Duration: 15 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: Approx. 150

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Skaters | 30 seconds | 5 sets | | Plank Holds | 30 seconds | 5 sets | | Rest | 30 seconds | Between sets|

7. Bear Crawls & Side Plank Rotations

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Advanced
Calories Burned: Approx. 230

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Bear Crawls | 30 seconds | 4 sets | | Side Plank Rotations| 30 seconds| 4 sets | | Rest | 30 seconds | Between sets|

8. Inchworms & Reverse Lunges

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: Approx. 200

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Inchworms | 30 seconds | 4 sets | | Reverse Lunges | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

9. Star Jumps & Bicycle Crunches

Duration: 25 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: Approx. 240

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Star Jumps | 30 seconds | 4 sets | | Bicycle Crunches | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

10. Agility Ladder Drills (Imaginary) & Russian Twists

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: Approx. 230

| Exercise | Reps | Duration | |------------------|-------------|-------------| | Agility Ladder | 30 seconds | 4 sets | | Russian Twists | 30 seconds | 4 sets | | Rest | 30 seconds | Between sets|

Why Choose HipTrain?

With HipTrain, you can take these bodyweight HIIT workouts to the next level through live 1-on-1 video personal training with certified trainers. Our affordable pricing model makes it easy to fit personal training into your budget, especially with HSA/FSA eligibility for eligible expenses. Plus, our flexible scheduling caters to the busy professional lifestyle.

Start your bodyweight HIIT journey today with HipTrain and experience the benefits of personalized training from home!