Top 10 Bodyweight HIIT Workouts to Build Strength 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to build strength and endurance without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly popular in 2026, allowing individuals to achieve their fitness goals from the comfort of their homes. Below, we have compiled the top 10 bodyweight HIIT workouts designed to help you build strength effectively.

1. Burpee Blast

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and explode into a jump.

2. Push-Up Circuit

• Duration: 40 seconds on, 20 seconds rest
• Sets: 5
• Calories Burned: ~8 per minute
• Difficulty: Beginner to Advanced
• Equipment Needed: None

Instructions: Perform a series of push-up variations (standard, wide grip, diamond) for 40 seconds each, resting for 20 seconds between variations.

3. Squat Jumps

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~12 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Instructions: Stand with feet shoulder-width apart, squat down, and explode into a jump, landing softly back into the squat position.

4. Plank to Push-Up

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~9 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Instructions: Start in a plank position, lower one arm at a time to a push-up position, then return to the plank. Alternate arms.

5. Mountain Climbers

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

Instructions: In a plank position, drive your knees towards your chest alternately at a rapid pace.

6. High Knees

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty: Beginner to Intermediate
• Equipment Needed: None

Instructions: Run in place while bringing your knees up towards your chest as high as possible.

7. Lateral Lunges

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~8 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Instructions: Step to the side into a lunge, pushing your hips back and keeping the opposite leg straight, then switch sides.

8. T-Push-Ups

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~10 per minute
• Difficulty: Advanced
• Equipment Needed: None

Instructions: Perform a push-up, then rotate your body into a side plank, extending your arm upwards. Alternate sides.

9. Reverse Crunches

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~6 per minute
• Difficulty: Beginner
• Equipment Needed: None

Instructions: Lie on your back, lift your legs to a 90-degree angle, and curl your hips off the ground towards your chest.

10. Plank Jacks

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~9 per minute
• Difficulty: Intermediate
• Equipment Needed: None

Instructions: In a plank position, jump your feet out wide and back together, maintaining a strong core.

Workout Summary Table

| Workout | Duration | Sets | Calories Burned | Difficulty | |----------------------|---------------|------|------------------|------------------| | Burpee Blast | 30 sec on | 4 | ~10 per minute | Intermediate | | Push-Up Circuit | 40 sec on | 5 | ~8 per minute | Beginner to Advanced | | Squat Jumps | 30 sec on | 4 | ~12 per minute | Intermediate | | Plank to Push-Up | 30 sec on | 4 | ~9 per minute | Intermediate | | Mountain Climbers | 30 sec on | 4 | ~10 per minute | Beginner to Intermediate | | High Knees | 30 sec on | 4 | ~10 per minute | Beginner to Intermediate | | Lateral Lunges | 30 sec on | 4 | ~8 per minute | Intermediate | | T-Push-Ups | 30 sec on | 4 | ~10 per minute | Advanced | | Reverse Crunches | 30 sec on | 4 | ~6 per minute | Beginner | | Plank Jacks | 30 sec on | 4 | ~9 per minute | Intermediate |

Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your strength and endurance while being cost-effective. HipTrain offers affordable personal training solutions that include live 1-on-1 video sessions with certified trainers, making it easier to stay on track with your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, allowing you to invest in your health wisely.