Top 10 Bodyweight HIIT Workouts You Can Do at Home 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get an effective workout in a short amount of time, and the best part? You don’t need any equipment! Here are the top 10 bodyweight HIIT workouts you can do at home in 2026, perfect for all fitness levels.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~8 per minute
• Difficulty Level: Easy

Jumping jacks are a great way to get your heart rate up and warm up your muscles.

2. Push-Up to Plank

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~10 per minute
• Difficulty Level: Medium

Start in a push-up position, lower yourself down, and then transition to a plank. This exercise strengthens the chest, shoulders, and core.

3. High Knees

• Sets: 4
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: ~12 per minute
• Difficulty Level: Medium

Run in place while bringing your knees up to your chest. This is excellent for cardio and leg strength.

4. Burpees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~15 per minute
• Difficulty Level: Hard

Burpees are a full-body workout that combines a squat, push-up, and jump. They are perfect for building strength and endurance.

5. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~10 per minute
• Difficulty Level: Medium

Start in a plank position and bring your knees towards your chest alternately. This exercise targets the core and increases heart rate.

6. Squat Jumps

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~11 per minute
• Difficulty Level: Hard

Perform a squat and jump explosively. This workout is excellent for building lower body strength and power.

7. Plank Jacks

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~10 per minute
• Difficulty Level: Medium

In a plank position, jump your feet out and in. This exercise works the core and shoulders while increasing heart rate.

8. Skaters

• Sets: 4
• Duration: 20 seconds on, 10 seconds rest
• Calories Burned: ~9 per minute
• Difficulty Level: Medium

Leap side to side like a speed skater, landing softly on one leg. This is great for lateral movement and leg strength.

9. Tuck Jumps

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~14 per minute
• Difficulty Level: Hard

Jump up, bringing your knees to your chest. This explosive move is fantastic for building power and agility.

10. Lateral Lunges

• Sets: 3
• Duration: 30 seconds on, 15 seconds rest
• Calories Burned: ~8 per minute
• Difficulty Level: Medium

Step out to the side into a lunge, alternating sides. This works the inner and outer thighs effectively.

Example Workout Table

| Exercise | Sets | Duration | Calories Burned | Difficulty Level | |--------------------|------|----------------|------------------|------------------| | Jumping Jacks | 3 | 30 sec on, 15 sec rest | ~8 per min | Easy | | Push-Up to Plank | 3 | 30 sec on, 15 sec rest | ~10 per min | Medium | | High Knees | 4 | 20 sec on, 10 sec rest | ~12 per min | Medium | | Burpees | 3 | 30 sec on, 30 sec rest | ~15 per min | Hard | | Mountain Climbers | 3 | 30 sec on, 15 sec rest | ~10 per min | Medium | | Squat Jumps | 3 | 30 sec on, 15 sec rest | ~11 per min | Hard | | Plank Jacks | 3 | 30 sec on, 15 sec rest | ~10 per min | Medium | | Skaters | 4 | 20 sec on, 10 sec rest | ~9 per min | Medium | | Tuck Jumps | 3 | 30 sec on, 30 sec rest | ~14 per min | Hard | | Lateral Lunges | 3 | 30 sec on, 15 sec rest | ~8 per min | Medium |

Why Choose HipTrain?

For those looking to enhance their HIIT workouts, consider HipTrain for affordable personal training. Enjoy live 1-on-1 video sessions with certified trainers who can guide you through your bodyweight HIIT routine, ensuring you stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine for a highly effective and convenient at-home workout experience in 2026!