10 Best Bodyweight HIIT Workouts for Beginners at Home

If you're looking to kickstart your fitness journey without any equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. These workouts are designed to maximize calorie burn and improve cardiovascular fitness in a short amount of time, making them perfect for busy beginners. Updated December 2025, here are the 10 best bodyweight HIIT workouts you can do at home.

1. Jumping Jacks & Squats

Duration: 20 minutes
Difficulty Level: Easy
Calories Burned: 150-200
Equipment Needed: None

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

Actionable Tips:

• Keep your knees aligned with your toes during squats.
• Maintain a steady pace to keep your heart rate up.

2. Push-Ups & High Knees

Duration: 20 minutes
Difficulty Level: Easy to Moderate
Calories Burned: 200-250
Equipment Needed: None

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

Actionable Tips:

• Keep your body in a straight line during push-ups.
• Aim to bring your knees up to your chest during high knees.

3. Mountain Climbers & Plank Holds

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: 200-300
Equipment Needed: None

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

Actionable Tips:

• Keep your core engaged during the plank.
• Move your knees quickly but maintain control during mountain climbers.

4. Burpees & Side Lunges

Duration: 20 minutes
Difficulty Level: Moderate to Hard
Calories Burned: 250-350
Equipment Needed: None

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

Actionable Tips:

• Jump explosively during burpees for maximum impact.
• Keep your back straight during side lunges.

5. Tuck Jumps & Bicycle Crunches

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Tuck Jumps | 30 sec | 3 | | Rest | 15 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 15 sec | 3 |

Actionable Tips:

• Use your arms to gain momentum during tuck jumps.
• Ensure your lower back stays pressed into the ground during bicycle crunches.

6. Skaters & Reverse Lunges

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Skaters | 30 sec | 3 | | Rest | 15 sec | 3 | | Reverse Lunges | 30 sec | 3 | | Rest | 15 sec | 3 |

Actionable Tips:

• Focus on form to avoid injury during lunges.
• Keep your core tight during skaters for balance.

7. Plank Jacks & Leg Raises

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Plank Jacks | 30 sec | 3 | | Rest | 15 sec | 3 | | Leg Raises | 30 sec | 3 | | Rest | 15 sec | 3 |

Actionable Tips:

• Keep your back straight during plank jacks.
• Control the movement while lowering your legs to avoid back strain.

8. Shadow Boxing & Wall Sit

Duration: 20 minutes
Difficulty Level: Easy to Moderate
Calories Burned: 150-200
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Shadow Boxing | 30 sec | 3 | | Rest | 15 sec | 3 | | Wall Sit | 30 sec | 3 | | Rest | 15 sec | 3 |

Actionable Tips:

• Keep your punches controlled and focus on form.
• Press your back against the wall during wall sits for maximum effectiveness.

9. Crab Walks & Flutter Kicks

Duration: 20 minutes
Difficulty Level: Moderate
Calories Burned: 200-300
Equipment Needed: None

| Exercise | Duration | Sets | |-------------------|----------|------| | Crab Walks | 30 sec | 3 | | Rest | 15 sec | 3 | | Flutter Kicks | 30 sec | 3 | | Rest | 15 sec | 3 |

Actionable Tips:

• Keep your hips elevated during crab walks.
• Engage your core during flutter kicks.

10. Cool Down & Stretch

Duration: 10 minutes
Difficulty Level: Easy
Calories Burned: 50-100
Equipment Needed: None

| Stretch | Duration | Sets | |-------------------|----------|------| | Forward Fold | 1 min | 1 | | Seated Hamstring Stretch | 1 min | 1 | | Cat-Cow Stretch | 1 min | 1 | | Child’s Pose | 1 min | 1 |

Actionable Tips:

• Focus on deep breathing during stretches.
• Hold each stretch to improve flexibility and aid recovery.

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With these 10 bodyweight HIIT workouts, you can effectively build strength and endurance from the comfort of your home. If you’re looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers can help you stay motivated and on track with your fitness goals, all while being HSA/FSA approved for eligible expenses.