Top 15 Bodyweight HIIT Workouts for Fast Results 2026

Updated January 2026

If you're looking for effective bodyweight HIIT workouts that deliver fast results without the need for any equipment, you've come to the right place. Bodyweight HIIT (High-Intensity Interval Training) is perfect for home workouts and can fit into even the busiest schedules. Here, we've compiled the top 15 bodyweight HIIT workouts that can help you achieve your fitness goals in 2026.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |------------|----------|---------------| | Burpees | 5 | 20 seconds |

Tip: Focus on explosive movements and maintain a steady pace.

2. Mountain Climbers Madness

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute

| Exercise | Reps | Duration | |--------------------|----------|---------------| | Mountain Climbers | 15 | 30 seconds |

Tip: Keep your core tight and maintain a fast pace.

3. Squat Jumps

Duration: 25 seconds on, 5 seconds rest
Sets: 5
Calories Burned: ~9-11 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Squat Jumps | 10 | 25 seconds |

Tip: Land softly to protect your knees.

4. Push-Up Power

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Push-Ups | 10 | 30 seconds |

Tip: Keep your body in a straight line from head to heels.

5. High Knees

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Calories Burned: ~12-15 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | High Knees | 15 | 20 seconds |

Tip: Pump your arms to maintain momentum.

6. Plank Jacks

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Plank Jacks | 10 | 30 seconds |

Tip: Maintain a strong plank position throughout the exercise.

7. Tuck Jumps

Duration: 25 seconds on, 5 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Tuck Jumps | 8 | 25 seconds |

Tip: Focus on height and control.

8. Side Lunges

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~9-11 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Side Lunges | 6 per side| 30 seconds |

Tip: Keep your chest up and push through your heels.

9. Skaters

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Skaters | 10 | 20 seconds |

Tip: Aim for distance and control with each jump.

10. Russian Twists

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Russian Twists | 15 | 30 seconds |

Tip: Keep your feet elevated for added intensity.

11. Plank to Push-Up

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~9-11 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Plank to Push-Up | 5 | 30 seconds |

Tip: Engage your core throughout the movement.

12. Jumping Jacks

Duration: 20 seconds on, 10 seconds rest
Sets: 5
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Jumping Jacks | 20 | 20 seconds |

Tip: Keep a steady rhythm to maintain your heart rate.

13. Reverse Lunges

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~9-11 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Reverse Lunges | 10 per leg| 30 seconds |

Tip: Step back far enough to maintain balance.

14. Bicycle Crunches

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Bicycle Crunches| 15 | 30 seconds |

Tip: Control your movements for maximum effectiveness.

15. Bear Crawls

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute

| Exercise | Reps | Duration | |----------------|----------|---------------| | Bear Crawls | 20 steps | 30 seconds |

Tip: Keep your knees low to the ground for added intensity.

Conclusion

These bodyweight HIIT workouts are designed to provide fast results while requiring no equipment. With a variety of exercises targeting different muscle groups, you can easily create a balanced workout routine right at home.

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