Top 5 Bodyweight HIIT Workouts to Try in 2026

Updated January 2026

If you're looking for effective at-home workouts that require no equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. They combine short bursts of intense exercise with brief recovery periods, making them perfect for burning calories and building strength. Here are the top 5 bodyweight HIIT workouts to try in 2026, all of which can be done in the comfort of your home.

1. The Full-Body Burn

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |---------------------|--------------------|------| | Jumping Jacks | 30 | 4 | | Push-Ups | 30 | 4 | | High Knees | 30 | 4 | | Bodyweight Squats | 30 | 4 | | Rest | 30 | 4 |

Tips:

• Maintain proper form during push-ups to avoid strain.
• Keep your core engaged during all exercises for better stability.

2. Core Crusher HIIT

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-------------------------|--------------------|------| | Plank | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Mountain Climbers | 30 | 3 | | Russian Twists | 30 | 3 | | Rest | 30 | 3 |

Tips:

• Focus on slow, controlled movements during bicycle crunches to engage the core effectively.

3. Plyometric Power

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-------------------------|--------------------|------| | Burpees | 30 | 4 | | Tuck Jumps | 30 | 4 | | Skaters | 30 | 4 | | Plyo Lunges | 30 | 4 | | Rest | 30 | 4 |

Tips:

• Land softly on your feet during jumps to reduce impact on your joints.

4. Cardio & Strength Combo

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-------------------------|--------------------|------| | Jump Squats | 30 | 4 | | Push-Up to Side Plank | 30 | 4 | | Lateral Lunges | 30 | 4 | | Plank Jacks | 30 | 4 | | Rest | 30 | 4 |

Tips:

• Engage your core during the push-up to side plank for better balance.

5. The Quick HIIT Blast

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150
Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |-------------------------|--------------------|------| | Fast Feet | 20 | 3 | | Wall Sit | 30 | 3 | | Jumping Jacks | 20 | 3 | | Sit-Ups | 20 | 3 | | Rest | 20 | 3 |

Tips:

• Use a wall for support during the wall sit to maintain proper posture.

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we offer affordable live 1-on-1 video personal training that can help you master these bodyweight HIIT workouts. Our certified personal trainers provide personalized guidance to ensure you achieve your fitness goals. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health. Enjoy flexible scheduling that fits into your busy lifestyle.