Best HIIT Cardio Workouts for Beginners 2025

If you're looking to kickstart your fitness journey with high-intensity interval training (HIIT), you're in the right place. HIIT workouts are perfect for beginners as they can be tailored to various fitness levels while delivering maximum results in minimal time. Here’s a list of the best HIIT cardio workouts for beginners in 2025, designed to get your heart pumping and calories burning efficiently.

Updated January 2026

1. Jumping Jacks

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |----------------|----------|------|----------| | Jumping Jacks | 30 sec | 4 | 30 sec |

2. Bodyweight Squats

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~5-7 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |------------------|----------|------|----------| | Bodyweight Squats| 30 sec | 4 | 30 sec |

3. High Knees

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~10-12 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |---------------|----------|------|----------| | High Knees | 30 sec | 4 | 30 sec |

4. Mountain Climbers

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|----------| | Mountain Climbers | 30 sec | 4 | 30 sec |

5. Burpees

• Duration: 20 seconds on, 40 seconds rest
• Sets: 4
• Calories Burned: ~10-15 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |----------|----------|------|----------| | Burpees | 20 sec | 4 | 40 sec |

6. Skaters

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-----------|----------|------|----------| | Skaters | 30 sec | 4 | 30 sec |

7. Plank Jacks

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~6-8 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |---------------|----------|------|----------| | Plank Jacks | 30 sec | 4 | 30 sec |

8. Shadow Boxing

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-----------------|----------|------|----------| | Shadow Boxing | 30 sec | 4 | 30 sec |

9. Tuck Jumps

• Duration: 20 seconds on, 40 seconds rest
• Sets: 4
• Calories Burned: ~10-12 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |--------------|----------|------|----------| | Tuck Jumps | 20 sec | 4 | 40 sec |

10. Side Lunges

• Duration: 30 seconds on, 30 seconds rest
• Sets: 4
• Calories Burned: ~5-7 per minute
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |---------------|----------|------|----------| | Side Lunges | 30 sec | 4 | 30 sec |

Practical Tips for Beginners:

• Always warm up for 5-10 minutes before starting your HIIT workout.
• Focus on your form to prevent injuries; it’s better to do fewer reps correctly than many reps incorrectly.
• Stay hydrated and take breaks as needed.
• Consider tracking your workouts to monitor progress.

For those seeking personalized guidance and affordable training solutions, HipTrain offers live 1-on-1 video personal training sessions that fit your schedule. Our certified trainers specialize in HIIT workouts tailored to beginners, ensuring you receive the support you need to succeed. Plus, our services are HSA/FSA approved for eligible expenses.