10 Best Bodyweight HIIT Workouts for Beginners 2025

Updated December 2025

If you're looking to get fit from the comfort of your home, bodyweight HIIT (High-Intensity Interval Training) is a fantastic option, especially for beginners. These workouts require no equipment, making them accessible and easy to integrate into your daily routine. Below, we've compiled a list of the 10 best bodyweight HIIT workouts that are perfect for beginners in 2025.

1. Jumping Jacks & Squats

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Rest | 15 sec | 3 | | Bodyweight Squats| 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 200-300 calories per 30 minutes.

2. High Knees & Push-Ups

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 3 | | Rest | 15 sec | 3 | | Push-Ups | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 250-350 calories per 30 minutes.

3. Mountain Climbers & Plank

| Exercise | Duration | Sets | |---------------------|----------|------| | Mountain Climbers | 30 sec | 3 | | Rest | 15 sec | 3 | | Plank | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 300-400 calories per 30 minutes.

4. Burpees & Lunges

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 30 sec | 3 | | Rest | 15 sec | 3 | | Alternating Lunges| 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 350-450 calories per 30 minutes.

5. Side Lunges & Bicycle Crunches

| Exercise | Duration | Sets | |---------------------|----------|------| | Side Lunges | 30 sec | 3 | | Rest | 15 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 250-350 calories per 30 minutes.

6. Skaters & Tricep Dips

| Exercise | Duration | Sets | |------------------|----------|------| | Skaters | 30 sec | 3 | | Rest | 15 sec | 3 | | Tricep Dips | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 200-300 calories per 30 minutes.

7. Tuck Jumps & Plank Jacks

| Exercise | Duration | Sets | |---------------------|----------|------| | Tuck Jumps | 30 sec | 3 | | Rest | 15 sec | 3 | | Plank Jacks | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 350-450 calories per 30 minutes.

8. Bear Crawls & Wall Sits

| Exercise | Duration | Sets | |---------------------|----------|------| | Bear Crawls | 30 sec | 3 | | Rest | 15 sec | 3 | | Wall Sits | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 200-300 calories per 30 minutes.

9. Flutter Kicks & Reverse Crunches

| Exercise | Duration | Sets | |---------------------|----------|------| | Flutter Kicks | 30 sec | 3 | | Rest | 15 sec | 3 | | Reverse Crunches | 30 sec | 3 | | Rest | 15 sec | 3 |

Calories Burned: Approximately 200-300 calories per 30 minutes.

10. Shadow Boxing

| Exercise | Duration | Sets | |------------------|----------|------| | Shadow Boxing | 1 min | 3 | | Rest | 30 sec | 3 |

Calories Burned: Approximately 300-400 calories per 30 minutes.

Why Choose HipTrain?

As you embark on your fitness journey, consider the benefits of personalized training. HipTrain offers live 1-on-1 video personal training sessions with certified trainers who can tailor workouts to your specific needs. Our affordable pricing, flexible scheduling, and HSA/FSA eligibility make it a great choice for busy professionals.

Start your fitness adventure today with HipTrain!