10 Best Bodyweight HIIT Workouts for Beginners at Home 2026

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way for beginners to get fit from the comfort of their homes. They require no equipment, can be done in a short time, and are highly effective for burning calories and improving cardiovascular fitness. Here are the 10 best bodyweight HIIT workouts for beginners in 2026.

1. Jumping Jacks and Squats

Workout Details:

• Duration: 20 seconds each exercise
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: Approx. 150

| Exercise | Reps/Duration | |----------------|---------------| | Jumping Jacks | 20 seconds | | Bodyweight Squats | 20 seconds |

2. Push-Ups and Mountain Climbers

Workout Details:

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 15 seconds between exercises, 45 seconds between sets
• Calories Burned: Approx. 200

| Exercise | Reps/Duration | |-------------------|---------------| | Push-Ups | 30 seconds | | Mountain Climbers | 30 seconds |

3. High Knees and Plank Jacks

Workout Details:

• Duration: 25 seconds each exercise
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: Approx. 180

| Exercise | Reps/Duration | |----------------|---------------| | High Knees | 25 seconds | | Plank Jacks | 25 seconds |

4. Burpees and Lateral Lunges

Workout Details:

• Duration: 20 seconds each exercise
• Sets: 5
• Rest: 15 seconds between exercises, 45 seconds between sets
• Calories Burned: Approx. 220

| Exercise | Reps/Duration | |-------------------|---------------| | Burpees | 20 seconds | | Lateral Lunges | 20 seconds |

5. Star Jumps and Sit-Ups

Workout Details:

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises, 60 seconds between sets
• Calories Burned: Approx. 200

| Exercise | Reps/Duration | |----------------|---------------| | Star Jumps | 30 seconds | | Sit-Ups | 30 seconds |

6. Skaters and Bicycle Crunches

Workout Details:

• Duration: 25 seconds each exercise
• Sets: 4
• Rest: 15 seconds between exercises, 30 seconds between sets
• Calories Burned: Approx. 180

| Exercise | Reps/Duration | |-------------------|---------------| | Skaters | 25 seconds | | Bicycle Crunches | 25 seconds |

7. Tuck Jumps and Russian Twists

Workout Details:

• Duration: 20 seconds each exercise
• Sets: 4
• Rest: 10 seconds between exercises, 30 seconds between sets
• Calories Burned: Approx. 210

| Exercise | Reps/Duration | |-------------------|---------------| | Tuck Jumps | 20 seconds | | Russian Twists | 20 seconds |

8. Wall Sit and Heel Touches

Workout Details:

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises, 60 seconds between sets
• Calories Burned: Approx. 150

| Exercise | Reps/Duration | |-------------------|---------------| | Wall Sit | 30 seconds | | Heel Touches | 30 seconds |

9. Frog Jumps and Plank Hold

Workout Details:

• Duration: 20 seconds each exercise
• Sets: 5
• Rest: 15 seconds between exercises, 45 seconds between sets
• Calories Burned: Approx. 200

| Exercise | Reps/Duration | |-------------------|---------------| | Frog Jumps | 20 seconds | | Plank Hold | 20 seconds |

10. Crab Toe Touches and Reverse Lunges

Workout Details:

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises, 60 seconds between sets
• Calories Burned: Approx. 190

| Exercise | Reps/Duration | |-------------------|---------------| | Crab Toe Touches | 30 seconds | | Reverse Lunges | 30 seconds |

These bodyweight HIIT workouts are perfect for beginners looking to get fit at home. They can be easily modified to suit your fitness level, and with just a little dedication, you'll see fantastic results.

Why Choose HipTrain?

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions from certified trainers. Flexible scheduling makes it easy for busy professionals to fit workouts into their lives, and the sessions are HSA/FSA approved for eligible expenses.