Top 10 Bodyweight HIIT Workouts to Try at Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout at home, especially with bodyweight exercises that require no equipment. Whether you're a beginner or an advanced fitness enthusiast, these workouts can elevate your heart rate and help you burn calories in a short amount of time. Here are the top 10 bodyweight HIIT workouts to try at home in 2026.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: ~100 calories

| Exercise | Duration | |----------------|------------| | Jumping Jacks | 30 seconds | | Rest | 15 seconds | | Push-Ups | 30 seconds | | Rest | 15 seconds |

2. High Knees and Burpees

Duration: 25 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~150 calories

| Exercise | Duration | |----------------|------------| | High Knees | 30 seconds | | Rest | 15 seconds | | Burpees | 30 seconds | | Rest | 15 seconds |

3. Mountain Climbers and Plank Jacks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~130 calories

| Exercise | Duration | |------------------|------------| | Mountain Climbers| 30 seconds | | Rest | 15 seconds | | Plank Jacks | 30 seconds | | Rest | 15 seconds |

4. Squat Jumps and T-Push-Ups

Duration: 30 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Advanced
Calories Burned: ~200 calories

| Exercise | Duration | |-----------------|------------| | Squat Jumps | 30 seconds | | Rest | 15 seconds | | T-Push-Ups | 30 seconds | | Rest | 15 seconds |

5. Side Lunges and Plank Hold

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~120 calories

| Exercise | Duration | |------------------|------------| | Side Lunges | 30 seconds | | Rest | 15 seconds | | Plank Hold | 30 seconds | | Rest | 15 seconds |

6. Lateral Shuffles and Skaters

Duration: 25 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~140 calories

| Exercise | Duration | |-----------------|------------| | Lateral Shuffles| 30 seconds | | Rest | 15 seconds | | Skaters | 30 seconds | | Rest | 15 seconds |

7. Bear Crawls and Bicycle Crunches

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~130 calories

| Exercise | Duration | |--------------------|------------| | Bear Crawls | 30 seconds | | Rest | 15 seconds | | Bicycle Crunches | 30 seconds | | Rest | 15 seconds |

8. Wall Sit and Flutter Kicks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each exercise
Difficulty Level: Beginner
Calories Burned: ~110 calories

| Exercise | Duration | |-------------------|------------| | Wall Sit | 30 seconds | | Rest | 15 seconds | | Flutter Kicks | 30 seconds | | Rest | 15 seconds |

9. Plank to Push-Up and Star Jumps

Duration: 30 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Advanced
Calories Burned: ~220 calories

| Exercise | Duration | |---------------------|------------| | Plank to Push-Up | 30 seconds | | Rest | 15 seconds | | Star Jumps | 30 seconds | | Rest | 15 seconds |

10. Reverse Lunges and Russian Twists

Duration: 25 minutes
Sets: 5
Reps: 30 seconds each exercise
Difficulty Level: Intermediate
Calories Burned: ~150 calories

| Exercise | Duration | |-------------------|------------| | Reverse Lunges | 30 seconds | | Rest | 15 seconds | | Russian Twists | 30 seconds | | Rest | 15 seconds |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to get fit at home in 2026. They require no equipment, can be done in a short amount of time, and can be tailored to suit your fitness level.

For personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers will work with you to optimize your workouts and help you reach your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.