10 Best Bodyweight HIIT Workouts for Beginners at Home

Are you looking to kickstart your fitness journey without the need for expensive equipment or a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for beginners and can be easily done at home. Updated January 2026, here are the 10 best bodyweight HIIT workouts that require no equipment, making them accessible for everyone.

1. Jumping Jacks and Squats

Duration: 20 seconds each
Sets: 3
Calories Burned: Approximately 150
Difficulty Level: Easy

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Jumping Jacks | 20 | 20 sec | | Bodyweight Squats | 15 | 20 sec |

Tip: Keep your core tight during squats to maintain proper form.

2. High Knees and Push-Ups

Duration: 30 seconds each
Sets: 3
Calories Burned: Approximately 180
Difficulty Level: Moderate

| Exercise | Reps | Duration | |------------------|-----------|----------| | High Knees | 30 sec | 30 sec | | Push-Ups | 10-15 | 30 sec |

Tip: For modified push-ups, you can do them on your knees.

3. Mountain Climbers and Plank

Duration: 30 seconds each
Sets: 3
Calories Burned: Approximately 200
Difficulty Level: Moderate

| Exercise | Reps | Duration | |---------------------|-----------|----------| | Mountain Climbers | 30 sec | 30 sec | | Plank | Hold | 30 sec |

Tip: Keep your back flat during plank to engage your core effectively.

4. Burpees and Lunges

Duration: 20 seconds each
Sets: 3
Calories Burned: Approximately 250
Difficulty Level: Hard

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Burpees | 5-10 | 20 sec | | Alternating Lunges | 10 each leg | 20 sec |

Tip: Focus on your landing to minimize impact on your joints during burpees.

5. Skaters and Sit-Ups

Duration: 30 seconds each
Sets: 3
Calories Burned: Approximately 220
Difficulty Level: Moderate

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Skaters | 30 sec | 30 sec | | Sit-Ups | 10-15 | 30 sec |

Tip: Engage your core fully during sit-ups for maximum effectiveness.

6. Tuck Jumps and Wall Sits

Duration: 20 seconds each
Sets: 3
Calories Burned: Approximately 200
Difficulty Level: Hard

| Exercise | Reps | Duration | |-------------------|-----------|----------| | Tuck Jumps | 5-10 | 20 sec | | Wall Sit | Hold | 20 sec |

Tip: Keep your knees aligned with your ankles during wall sits.

7. Plank Jacks and Bicycle Crunches

Duration: 30 seconds each
Sets: 3
Calories Burned: Approximately 220
Difficulty Level: Moderate

| Exercise | Reps | Duration | |-----------------------|-----------|----------| | Plank Jacks | 30 sec | 30 sec | | Bicycle Crunches | 10-15 | 30 sec |

Tip: Maintain a steady pace during bicycle crunches to keep your core engaged.

8. Side Lunges and Tricep Dips

Duration: 20 seconds each
Sets: 3
Calories Burned: Approximately 180
Difficulty Level: Easy

| Exercise | Reps | Duration | |----------------------|-----------|----------| | Side Lunges | 10 each leg | 20 sec | | Tricep Dips (on a chair) | 10-15 | 20 sec |

Tip: For tricep dips, keep your elbows close to your body.

9. Frog Jumps and Reverse Crunches

Duration: 20 seconds each
Sets: 3
Calories Burned: Approximately 200
Difficulty Level: Moderate

| Exercise | Reps | Duration | |-----------------------|-----------|----------| | Frog Jumps | 5-10 | 20 sec | | Reverse Crunches | 10-15 | 20 sec |

Tip: Focus on controlled movements during reverse crunches.

10. Shadow Boxing and Glute Bridges

Duration: 30 seconds each
Sets: 3
Calories Burned: Approximately 180
Difficulty Level: Easy

| Exercise | Reps | Duration | |----------------------|-----------|----------| | Shadow Boxing | 30 sec | 30 sec | | Glute Bridges | 10-15 | 30 sec |

Tip: Squeeze your glutes at the top of each glute bridge.

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These workouts not only help in building strength and endurance but also require no equipment, making them perfect for home workouts. For those looking for guidance and motivation, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can create a personalized fitness plan tailored to your needs, all while being HSA/FSA approved for eligible expenses.