Top 10 Bodyweight HIIT Workouts You Can Do Anywhere 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to boost your fitness without the need for any equipment. Whether you're at home, traveling, or just looking for a quick workout, these exercises can be done anywhere and are perfect for those with a busy schedule. Here are the top 10 bodyweight HIIT workouts for 2026 that you can do anywhere.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Easy

Jumping jacks are a classic full-body warm-up that gets your heart rate up.

2. Burpees

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Burpees combine a squat, push-up, and jump, making them a fantastic full-body workout.

3. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

This exercise targets your core, shoulders, and legs while increasing your heart rate.

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

High knees improve your cardiovascular fitness and leg strength.

5. Squat Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Squat jumps target the legs and glutes while also providing a cardio workout.

6. Plank to Push-Up

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: ~8-10 per minute
• Difficulty Level: Advanced

This exercise challenges your core and upper body strength and stability.

7. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~6-10 per minute
• Difficulty Level: Intermediate

Lateral lunges help improve flexibility and strength in the legs.

8. Tuck Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: ~10-15 per minute
• Difficulty Level: Advanced

Tuck jumps are a great way to develop explosive power and agility.

9. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

Plank jacks combine core stability with cardio, making them a great addition to any routine.

10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

Skaters enhance your lateral movement, coordination, and cardiovascular endurance.

Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | Difficulty Level | |---------------------|------------|-----------|------|------------------|------------------| | Jumping Jacks | 30 seconds | 15 seconds| 4 | 8-12 per minute | Easy | | Burpees | 30 seconds | 30 seconds| 4 | 10-15 per minute | Intermediate | | Mountain Climbers | 30 seconds | 15 seconds| 4 | 8-12 per minute | Intermediate | | High Knees | 30 seconds | 15 seconds| 4 | 8-12 per minute | Intermediate | | Squat Jumps | 30 seconds | 30 seconds| 4 | 10-15 per minute | Intermediate | | Plank to Push-Up | 30 seconds | 30 seconds| 4 | 8-10 per minute | Advanced | | Lateral Lunges | 30 seconds | 15 seconds| 4 | 6-10 per minute | Intermediate | | Tuck Jumps | 30 seconds | 30 seconds| 4 | 10-15 per minute | Advanced | | Plank Jacks | 30 seconds | 15 seconds| 4 | 8-12 per minute | Intermediate | | Skaters | 30 seconds | 15 seconds| 4 | 8-12 per minute | Intermediate |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to stay fit without the need for equipment. With their flexibility and intensity, you can easily incorporate them into your day, regardless of your location.

For personalized guidance and to ensure you’re performing exercises correctly, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video training sessions, making it easy and affordable to get fit from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.