Best 7 HIIT Workouts for Beginners: Get Started in 2026

Feeling overwhelmed by the idea of starting a fitness routine? As a busy professional in 2026, you may find it hard to squeeze in workouts, face gym intimidation, or struggle with plateaus. High-Intensity Interval Training (HIIT) is a fantastic solution. HIIT workouts are efficient and can be done in the comfort of your home, making them perfect for beginners looking to get fit without the need for equipment.

Here's a quick overview of what you can expect from these workouts:

Quick Stats Box:

• Total Time: 20-25 minutes
• Equipment Needed: None required, yoga mat optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Warm-Up (5 Minutes)

Get your body ready for action with this dynamic warm-up. Perform each exercise for 30 seconds with minimal rest in between.

1. Arm Circles - 30 seconds
2. High Knees - 30 seconds
3. Bodyweight Squats - 30 seconds
4. Lateral Lunges - 30 seconds
5. Jumping Jacks - 30 seconds

HIIT Workout Routine

1. Bodyweight Squats

• Reps: 12 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your chest up and push through your heels.
• Modification: Chair Squats (sit back onto a chair and stand up).
• Progression: Add a jump at the top for Jump Squats.

2. Push-Ups (Knee or Standard)

• Reps: 10 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body in a straight line from head to knees/feet.
• Modification: Knee Push-Ups (perform on your knees).
• Progression: Standard Push-Ups.

3. 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 core tight.
• Modification: Slow Mountain Climbers (reduce speed).
• Progression: Increase speed or add a push-up after every 5 mountain climbers.

4. Glute Bridges

• Reps: 15 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Squeeze your glutes at the top for 2 seconds.
• Modification: Single-Leg Glute Bridge (lift one leg off the ground).
• Progression: Add a weight across your hips (if available).

5. Burpees

• Reps: 8 reps
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Jump explosively at the top, land softly.
• Modification: Step back instead of jumping.
• Progression: Add a push-up at the bottom.

6. Plank

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Keep your body straight and your elbows below your shoulders.
• Modification: Knee Plank (drop to your knees).
• Progression: Side Plank (hold on one side).

7. Skaters

• Duration: 30 seconds
• Sets: 3 sets
• Rest: 30 seconds between sets
• Form Cue: Leap side to side, landing softly on the opposite foot.
• Modification: Step side to side instead of jumping.
• Progression: Add a jump at the end of each leap.

Cool-Down (3-5 Minutes)

Finish with a cool-down to help your body recover. Hold each stretch for 30 seconds.

1. Standing Quad Stretch
2. Hamstring Stretch
3. Child's Pose
4. Shoulder Stretch

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |-------------------------|---------------|------|----------| | Bodyweight Squats | 12 reps | 3 | 30 secs | | Push-Ups | 10 reps | 3 | 30 secs | | Mountain Climbers | 30 secs | 3 | 30 secs | | Glute Bridges | 15 reps | 3 | 30 secs | | Burpees | 8 reps | 3 | 30 secs | | Plank | 30 secs | 3 | 30 secs | | Skaters | 30 secs | 3 | 30 secs |

Complete in: Approximately 25 minutes including warm-up and cool-down.

Conclusion

HIIT workouts are an efficient way for busy professionals to get fit and healthy. These beginner-friendly exercises require no equipment and can be done in a small space. Start with these seven HIIT workouts and gradually incorporate more advanced variations as you progress.

As you continue your fitness journey, consider the benefits of personalized training. Live 1-on-1 video sessions with certified trainers can provide real-time feedback and help you stay accountable.