Top 15 Bodyweight HIIT Workouts You Can Do Anywhere in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get your heart pumping and burn calories without the need for any equipment. Bodyweight HIIT workouts are especially versatile, allowing you to exercise anywhere—whether at home, in a park, or while traveling. Below, we’ve compiled the top 15 bodyweight HIIT workouts you can do anywhere in 2026.

1. Jump Squats

• Sets: 4
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~50
• Difficulty: Intermediate

2. Burpees

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~60
• Difficulty: Advanced

3. Mountain Climbers

• Sets: 4
• Reps: 20 (per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~40
• Difficulty: Intermediate

4. Push-Up to T-Plank

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~45
• Difficulty: Intermediate

5. High Knees

• Sets: 4
• Reps: 30 (per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~50
• Difficulty: Beginner

6. Plank Jacks

• Sets: 4
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~35
• Difficulty: Intermediate

7. Skaters

• Sets: 4
• Reps: 15 (per side)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~50
• Difficulty: Intermediate

8. Lunges with a Twist

• Sets: 4
• Reps: 10 (per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~45
• Difficulty: Beginner

9. Sit-Ups with a Reach

• Sets: 4
• Reps: 15
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~30
• Difficulty: Beginner

10. Russian Twists

• Sets: 4
• Reps: 20 (10 per side)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~40
• Difficulty: Intermediate

11. Broad Jumps

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~60
• Difficulty: Advanced

12. Flutter Kicks

• Sets: 4
• Reps: 20 (10 per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~35
• Difficulty: Intermediate

13. Bear Crawls

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~50
• Difficulty: Advanced

14. Side Lunges

• Sets: 4
• Reps: 10 (per leg)
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~40
• Difficulty: Intermediate

15. Plank to Push-Up

• Sets: 4
• Reps: 10
• Duration: 30 seconds work, 15 seconds rest
• Calories Burned: ~50
• Difficulty: Advanced

Workout Summary Table

| Workout | Sets | Reps | Duration | Calories Burned | Difficulty | |-----------------------|------|-----------------|-------------------|-----------------|--------------| | Jump Squats | 4 | 15 | 30s work, 15s rest| ~50 | Intermediate | | Burpees | 4 | 10 | 30s work, 15s rest| ~60 | Advanced | | Mountain Climbers | 4 | 20 (per leg) | 30s work, 15s rest| ~40 | Intermediate | | Push-Up to T-Plank | 4 | 10 | 30s work, 15s rest| ~45 | Intermediate | | High Knees | 4 | 30 (per leg) | 30s work, 15s rest| ~50 | Beginner | | Plank Jacks | 4 | 15 | 30s work, 15s rest| ~35 | Intermediate | | Skaters | 4 | 15 (per side) | 30s work, 15s rest| ~50 | Intermediate | | Lunges with a Twist | 4 | 10 (per leg) | 30s work, 15s rest| ~45 | Beginner | | Sit-Ups with a Reach | 4 | 15 | 30s work, 15s rest| ~30 | Beginner | | Russian Twists | 4 | 20 (10 per side)| 30s work, 15s rest| ~40 | Intermediate | | Broad Jumps | 4 | 10 | 30s work, 15s rest| ~60 | Advanced | | Flutter Kicks | 4 | 20 (10 per leg) | 30s work, 15s rest| ~35 | Intermediate | | Bear Crawls | 4 | - | 30s work, 15s rest| ~50 | Advanced | | Side Lunges | 4 | 10 (per leg) | 30s work, 15s rest| ~40 | Intermediate | | Plank to Push-Up | 4 | 10 | 30s work, 15s rest| ~50 | Advanced |

With these workouts, you can easily integrate HIIT into your busy schedule without needing a gym. If you're looking for personalized guidance and support, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you perfect your form and tailor workouts to your specific needs—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.