Top 5 Bodyweight HIIT Workouts You Can Do Anywhere 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and improve cardiovascular fitness, especially when using bodyweight exercises. The beauty of bodyweight HIIT workouts is that they require no equipment and can be done anywhere, making them perfect for busy professionals or anyone looking to get fit at home. Here are the top 5 bodyweight HIIT workouts you can do anywhere in 2026.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |--------------|--------------|----------| | Burpees | 30 seconds | 5 | | Rest | 30 seconds | 5 |

How to Perform:

1. Start in a standing position.
2. Drop into a squat, placing your hands on the ground.
3. Jump your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to the squat position, then jump up explosively.

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2. High Knees and Push-Ups

Duration: 15 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250
Equipment Needed: None

| Exercise | Duration | Sets | |---------------|--------------|----------| | High Knees | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

How to Perform:

1. Stand with your feet hip-width apart.
2. Run in place, bringing your knees as high as possible.
3. After 30 seconds, transition into push-ups, keeping your body straight.

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3. Mountain Climbers and Squats

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|--------------|----------| | Mountain Climbers | 30 seconds | 5 | | Bodyweight Squats | 30 seconds | 5 | | Rest | 30 seconds | 5 |

How to Perform:

1. Start in a plank position for mountain climbers.
2. Quickly alternate bringing your knees to your chest.
3. For squats, stand with feet shoulder-width apart and lower your hips back and down.

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4. Plank Jacks and Lunges

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350
Equipment Needed: None

| Exercise | Duration | Sets | |--------------|--------------|----------| | Plank Jacks | 30 seconds | 4 | | Alternating Lunges | 30 seconds | 4 | | Rest | 30 seconds | 4 |

How to Perform:

1. Begin in a plank position for plank jacks.
2. Jump your feet out and in while maintaining a strong core.
3. For lunges, step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

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5. Tuck Jumps and Bicycle Crunches

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400
Equipment Needed: None

| Exercise | Duration | Sets | |----------------------|--------------|----------| | Tuck Jumps | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

How to Perform:

1. For tuck jumps, jump as high as you can, bringing your knees to your chest.
2. Bicycle crunches involve lying on your back, lifting your legs, and alternating elbow to knee.

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Get Started with HipTrain

Bodyweight HIIT workouts are an excellent way to stay fit without needing a gym. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training, making it easier to stay motivated and achieve your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it a smart choice for your health.