Top 10 Bodyweight HIIT Workouts for Home Training 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to get in shape without the need for expensive gym equipment. These workouts can be done at home and are perfect for anyone looking to maximize their fitness with minimal time and effort. In 2026, we’ve curated the top 10 bodyweight HIIT workouts that will help you torch calories and build strength efficiently.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~10 calories per minute

| Exercise | Reps | Sets | |------------------|-----------|------| | Burpees | 8-10 | 4 |

Description:

Burpees combine a squat, push-up, and jump, making them a full-body exercise that elevates your heart rate.

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2. Mountain Climber Madness

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: ~8 calories per minute

| Exercise | Reps | Sets | |----------------------|-----------|------| | Mountain Climbers | 15-20 | 4 |

Description:

Start in a plank position and alternate bringing your knees to your chest quickly. This exercise targets your core and improves cardiovascular endurance.

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3. Jump Squats

Duration: 30 seconds work, 30 seconds rest
Sets: 3
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~12 calories per minute

| Exercise | Reps | Sets | |---------------|-----------|------| | Jump Squats | 10-15 | 3 |

Description:

Perform a squat and explode upwards into a jump. This plyometric exercise enhances leg strength and power.

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4. Plank Jacks

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~9 calories per minute

| Exercise | Reps | Sets | |---------------|-----------|------| | Plank Jacks | 10-15 | 4 |

Description:

From a plank position, jump your feet out and in, similar to a jumping jack. This engages your core and improves stability.

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5. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~8 calories per minute

| Exercise | Reps | Sets | |---------------|-----------|------| | High Knees | 30-40 | 4 |

Description:

Run in place, bringing your knees up to hip height. This cardio move is great for increasing heart rate and leg strength.

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6. T-Push-Ups

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~10 calories per minute

| Exercise | Reps | Sets | |---------------|-----------|------| | T-Push-Ups | 6-8 | 3 |

Description:

Perform a push-up, then rotate into a side plank, raising one arm towards the ceiling. This works your chest, arms, and core.

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7. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~9 calories per minute

| Exercise | Reps | Sets | |---------------|-----------|------| | Skaters | 10-15 | 4 |

Description:

Leap side to side, landing on one foot and swinging the opposite leg behind you. This lateral movement improves agility and balance.

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8. Reverse Lunges with Knee Drive

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~8 calories per minute

| Exercise | Reps | Sets | |---------------------------|-----------|------| | Reverse Lunges with Knee | 10-12 | 4 |

Description:

Step back into a lunge and drive your knee up as you return to standing. This targets the legs and core while enhancing balance.

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9. Side Plank Dips

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~7 calories per minute

| Exercise | Reps | Sets | |------------------|-----------|------| | Side Plank Dips | 8-10 per side | 3 |

Description:

From a side plank position, lower your hip towards the ground and lift back up. This focuses on the obliques and shoulder stability.

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10. Burpee Broad Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~12 calories per minute

| Exercise | Reps | Sets | |---------------------------|-----------|------| | Burpee Broad Jumps | 5-8 | 4 |

Description:

Combine a burpee with a broad jump forward. This high-intensity move works multiple muscle groups and boosts your heart rate.

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Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable personal training with live 1-on-1 video sessions, making it easy to integrate these bodyweight HIIT workouts into your busy schedule. Our certified personal trainers can guide you through each exercise, ensuring proper form and maximizing results. Plus, our services are HSA/FSA approved for eligible expenses.

Get started today and discover how personalized training can elevate your fitness game!