Top Bodyweight HIIT Workouts You Can Do Anywhere 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular fitness choice due to its efficiency and effectiveness. Bodyweight HIIT workouts, in particular, are fantastic because they require no equipment and can be performed anywhere. Here are the top bodyweight HIIT workouts you can do in 2026, perfect for busy professionals or anyone looking to fit in a quick, effective workout.

1. Tabata Squats

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approximately 50-70
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | |-------------------|--------|-------| | Bodyweight Squats | 20 | 8 |

2. Burpee Blast

Duration: 15 minutes
Sets: 5 rounds (40 seconds work, 20 seconds rest)
Calories Burned: Approximately 150-200
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |----------|------|------| | Burpees | 10 | 5 |

3. Mountain Climbers Madness

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 100-150
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |---------------------|------|------| | Mountain Climbers | 15 | 5 |

4. Push-Up Pyramid

Duration: 12 minutes
Sets: 5 rounds (10 seconds rest after each set)
Calories Burned: Approximately 80-120
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |--------------|------|------| | Push-Ups | 5-10 | 5 |

5. Plank Jacks

Duration: 8 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 70-100
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------|------|------| | Plank Jacks | 15 | 4 |

6. High Knees

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 100-150
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |----------------|------|------| | High Knees | 30 | 5 |

7. Lateral Lunges

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 80-120
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | Sets | |-------------------|------|------| | Lateral Lunges | 10 | 4 |

8. Tuck Jumps

Duration: 8 minutes
Sets: 4 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approximately 90-130
Difficulty Level: Advanced

| Exercise | Reps | Sets | |---------------|------|------| | Tuck Jumps | 10 | 4 |

9. Skaters

Duration: 12 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 100-150
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |-----------|------|------| | Skaters | 15 | 5 |

10. Core Crusher (Plank Variations)

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approximately 70-100
Difficulty Level: Intermediate

| Exercise | Reps | Sets | |------------------|------|------| | Plank Up-Downs | 10 | 4 | | Side Plank (each side) | 15 seconds | 4 |

Why Choose Bodyweight HIIT?

Bodyweight HIIT workouts are versatile and can be modified to suit any fitness level. They can be done at home, in a park, or even in a hotel room while traveling. Plus, they deliver an excellent cardiovascular workout while building strength and endurance.

Affordable Personal Training with HipTrain

If you're looking for guidance while performing these workouts, consider HipTrain. With live 1-on-1 video personal training, certified trainers can provide personalized feedback and help you stay motivated, all at affordable prices. Plus, HipTrain sessions are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine in 2026, and enjoy the benefits of getting fit without the need for expensive equipment or gym memberships.