5 Best HIIT Workouts for Beginners in 2026

Struggling to find time for fitness in your busy schedule? High-Intensity Interval Training (HIIT) is the perfect solution for beginners looking to maximize their workout efficiency. These short, intense bursts of exercise followed by rest periods allow you to burn calories and improve cardiovascular health in minimal time. Let’s explore the top 5 HIIT workouts that are beginner-friendly, require little to no equipment, and can be done in the comfort of your home in 2026.

Quick Stats Box:

• Total Time: 20-30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required (optional: yoga mat)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Get your body ready for the workout with this quick warm-up:

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. High Knees: 30 seconds
3. Bodyweight Squats: 1 minute (slow and controlled)
4. Leg Swings: 30 seconds on each leg
5. Torso Twists: 1 minute

Workout Summary Table

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|---------------|------|------------|-------------------------|-----------------------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | Land softly on your feet| Step out instead of jumping | | Bodyweight Squats | 12 reps | 3 | 30 seconds | Keep your chest up | Use a chair for support | | Push-Ups | 8-10 reps | 3 | 30 seconds | Elbows at 45 degrees | Drop to knees | | Mountain Climbers | 30 seconds | 3 | 30 seconds | Keep your core tight | Slow down for stability | | Plank Hold | 20 seconds | 3 | 30 seconds | Keep your body in a line | Drop to knees |

HIIT Workouts

1. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Land softly on your feet to minimize impact.
• Modification: Step out instead of jumping for a lower impact.

2. Bodyweight Squats

• Reps: 12 reps
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and weight in your heels.
• Modification: Use a chair for support if needed.

3. Push-Ups

• Reps: 8-10 reps
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep elbows at a 45-degree angle to your body.
• Modification: Drop to your knees for an easier version.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and back straight.
• Modification: Slow down for better stability.

5. Plank Hold

• Duration: 20 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Drop to your knees for an easier hold.

Cool-Down (3-5 Minutes)

Finish your workout with these stretches:

1. Child's Pose: Hold for 1 minute
2. Standing Forward Bend: Hold for 30 seconds
3. Seated Hamstring Stretch: Hold for 30 seconds on each leg
4. Shoulder Stretch: Hold for 30 seconds on each arm

Complete in: 20-30 Minutes

Conclusion

These five beginner-friendly HIIT workouts can easily fit into your busy schedule, requiring only 20-30 minutes of your time. Aim to complete this routine 3 times a week with rest days in between to allow your body to recover. As you grow stronger, consider increasing your reps, duration, or sets to progressively challenge your fitness level.

For personalized coaching with real-time feedback and to ensure you’re performing exercises correctly, check out HipTrain's live 1-on-1 training sessions.