10 Best Bodyweight HIIT Workouts for Beginners 2025

With the rise of fitness trends in 2025, bodyweight HIIT workouts have become increasingly popular for beginners looking to improve their cardiovascular fitness and strength without the need for expensive gym memberships. This article highlights the 10 best bodyweight HIIT workouts that cater to beginners, ensuring you can get started on your fitness journey effectively and affordably.

Updated January 2026

1. Jumping Jacks and Squats

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Jumping Jacks | 30 seconds | 15 seconds | | Bodyweight Squats| 30 seconds | 15 seconds |

Calories Burned: Approximately 200 calories
Equipment Needed: None
Difficulty Level: Easy

2. Push-Up and High Knees Combo

Duration: 15 minutes
Sets: 3
Reps: 10 push-ups, 30 seconds high knees

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Push-Ups | 10 reps | 10 seconds | | High Knees | 30 seconds | 10 seconds |

Calories Burned: Approximately 150 calories
Equipment Needed: None
Difficulty Level: Moderate

3. Burpees and Plank Jacks

Duration: 18 minutes
Sets: 4
Reps: 5 burpees, 30 seconds plank jacks

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Burpees | 5 reps | 15 seconds | | Plank Jacks | 30 seconds | 15 seconds |

Calories Burned: Approximately 250 calories
Equipment Needed: None
Difficulty Level: Moderate

4. Mountain Climbers and Lunges

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Mountain Climbers| 30 seconds | 15 seconds | | Alternating Lunges| 30 seconds | 15 seconds |

Calories Burned: Approximately 220 calories
Equipment Needed: None
Difficulty Level: Moderate

5. Skaters and Bicycle Crunches

Duration: 15 minutes
Sets: 3
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Skaters | 30 seconds | 15 seconds | | Bicycle Crunches | 30 seconds | 15 seconds |

Calories Burned: Approximately 180 calories
Equipment Needed: None
Difficulty Level: Easy

6. Tuck Jumps and Russian Twists

Duration: 18 minutes
Sets: 4
Reps: 10 tuck jumps, 30 seconds Russian twists

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Tuck Jumps | 10 reps | 15 seconds | | Russian Twists | 30 seconds | 15 seconds |

Calories Burned: Approximately 230 calories
Equipment Needed: None
Difficulty Level: Moderate

7. Side Lunges and Push-Up Variations

Duration: 20 minutes
Sets: 3
Reps: 10 side lunges, 5 push-up variations

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Side Lunges | 10 reps per side| 15 seconds | | Push-Up Variations| 5 reps | 15 seconds |

Calories Burned: Approximately 200 calories
Equipment Needed: None
Difficulty Level: Moderate

8. Bear Crawls and Wall Sit

Duration: 15 minutes
Sets: 3
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Bear Crawls | 30 seconds | 15 seconds | | Wall Sit | 30 seconds | 15 seconds |

Calories Burned: Approximately 160 calories
Equipment Needed: None
Difficulty Level: Easy

9. Star Jumps and Flutter Kicks

Duration: 20 minutes
Sets: 4
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Star Jumps | 30 seconds | 15 seconds | | Flutter Kicks | 30 seconds | 15 seconds |

Calories Burned: Approximately 210 calories
Equipment Needed: None
Difficulty Level: Moderate

10. Reverse Crunches and Shadow Boxing

Duration: 18 minutes
Sets: 3
Reps: 30 seconds each

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------------| | Reverse Crunches | 30 seconds | 15 seconds | | Shadow Boxing | 30 seconds | 15 seconds |

Calories Burned: Approximately 190 calories
Equipment Needed: None
Difficulty Level: Easy

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These workouts are not only effective but also incredibly accessible since they require no equipment. For those who want to take their fitness journey to the next level, consider HipTrain for affordable personal training. With live 1-on-1 video sessions, certified trainers can guide you through customized workouts tailored to your needs. Plus, HipTrain is HSA/FSA approved, making it a smart choice for your fitness expenses.