Best 10 HIIT Workouts for Beginners: Get Started in 2026

Struggling to find time for fitness? You’re not alone. Many busy professionals feel intimidated by long workout routines or crowded gyms, which is why HIIT (High-Intensity Interval Training) has become a game-changer. HIIT workouts are efficient, effective, and can be done in the comfort of your home—perfect for 2026! This guide presents the best 10 HIIT workouts for beginners that require minimal to no equipment, making it easy to fit exercise into your hectic schedule.

Quick Stats Box:

• Total Time: 20-25 minutes
• Equipment Needed: No equipment required (optional light dumbbells)
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Before diving into the workouts, get your body ready with this quick warm-up to prevent injury and boost your performance.

1. Arm Circles: 30 seconds (15 seconds forward, 15 seconds backward)
2. Leg Swings: 30 seconds (15 seconds each leg)
3. High Knees: 30 seconds
4. Bodyweight Squats: 1 minute
5. Dynamic Lunges: 1 minute (alternating legs)

Best 10 HIIT Workouts for Beginners

1. Jumping Jacks

• Reps/Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your core tight and land softly on your feet.
• Modification: Step side-to-side instead of jumping.

2. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Push through your heels and keep your chest lifted.
• Modification: Perform half squats to reduce difficulty.

3. Push-Ups (Knee or Standard)

• Reps: 8-10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to heels.
• Modification: Perform on your knees for an easier version.

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Drive your knees towards your chest quickly while keeping your hips down.
• Modification: Slow down the tempo for an easier version.

5. Burpees

• Reps: 5-8 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Jump explosively at the top and land softly.
• Modification: Step back instead of jumping.

6. Plank (Knee or Full)

• Duration: 20-30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your elbows directly under your shoulders.
• Modification: Drop to your knees for an easier version.

7. High Knees

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Pump your arms and drive your knees up towards your chest.
• Modification: March in place instead of running.

8. Glute Bridges

• Reps: 12-15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top and hold for a second.
• Modification: Perform single-leg bridges for an advanced version.

9. Side Lunges

• Reps: 10 reps per side
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push your hips back.
• Modification: Reduce the range of motion for an easier version.

10. Cool Down

• Duration: 3-5 minutes
• Perform gentle stretches focusing on major muscle groups, holding each stretch for 20-30 seconds. Include hamstring stretches, quad stretches, and shoulder stretches.

Exercise Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------|-----------------|------|---------------| | Jumping Jacks | 30 seconds | 3 | 30 seconds | | Bodyweight Squats | 12 reps | 3 | 30 seconds | | Push-Ups | 8-10 reps | 3 | 30 seconds | | Mountain Climbers | 30 seconds | 3 | 30 seconds | | Burpees | 5-8 reps | 3 | 30 seconds | | Plank | 20-30 seconds | 3 | 30 seconds | | High Knees | 30 seconds | 3 | 30 seconds | | Glute Bridges | 12-15 reps | 3 | 30 seconds | | Side Lunges | 10 reps/side | 3 | 30 seconds |

Complete in: 20-25 minutes

Conclusion

Starting your fitness journey in 2026 doesn’t have to be overwhelming. With these 10 HIIT workouts, you can effectively build strength and endurance in just a few minutes a day. Aim to complete this routine 3 times a week, and gradually increase the intensity as you grow stronger.

For personalized coaching with real-time feedback, consider HipTrain's live 1-on-1 sessions. You’ll receive guidance from certified trainers, making it easier to stay on track and see results.