Best 10 Bodyweight HIIT Workouts for Beginners 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to improve fitness levels, especially for beginners. Bodyweight HIIT workouts are perfect for home workouts, requiring no equipment and minimal space. Here are the best 10 bodyweight HIIT workouts that you can start today to kickstart your fitness journey in 2025!

1. Jumping Jacks HIIT

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 30-40

| Exercise | Reps | Duration | Rest | |----------------|--------|----------|-------| | Jumping Jacks | 20 | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Easy

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2. Bodyweight Squats

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 40-50

| Exercise | Reps | Duration | Rest | |-----------------|--------|----------|-------| | Bodyweight Squats| 15 | 30 sec | 15 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Easy

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3. Push-Up Variations

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 25-35

| Exercise | Reps | Duration | Rest | |--------------------|--------|----------|-------| | Standard Push-Ups | 10 | 20 sec | 10 sec | | Knee Push-Ups | 10 | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Moderate

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4. High Knees

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 40-60

| Exercise | Reps | Duration | Rest | |------------|--------|----------|-------| | High Knees | 20 | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Easy

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5. Plank Jacks

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 30-50

| Exercise | Reps | Duration | Rest | |--------------|--------|----------|-------| | Plank Jacks | 15 | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Moderate

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6. Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 50-70

| Exercise | Reps | Duration | Rest | |------------|--------|----------|-------| | Forward Lunges | 10 (each leg) | 30 sec | 15 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Moderate

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7. Burpees

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 50-80

| Exercise | Reps | Duration | Rest | |------------|--------|----------|-------| | Burpees | 5 | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Challenging

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8. Mountain Climbers

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: Approximately 30-50

| Exercise | Reps | Duration | Rest | |--------------------|--------|----------|-------| | Mountain Climbers | 15 (each leg) | 20 sec | 10 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Moderate

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9. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: Approximately 40-60

| Exercise | Reps | Duration | Rest | |------------|--------|----------|-------| | Skaters | 10 (each side) | 30 sec | 15 sec | | Rest | - | 30 sec | - |

Equipment Needed: None
Difficulty Level: Moderate

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10. Cool Down Stretching

Duration: 5 minutes
Sets: 1
Calories Burned: Approximately 10-20

| Exercise | Duration | |----------------|----------| | Forward Bend | 1 min | | Quad Stretch | 1 min (each leg) | | Shoulder Stretch| 1 min (each side) |

Equipment Needed: None
Difficulty Level: Easy

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These bodyweight HIIT workouts are perfect for beginners and can be done in the comfort of your home without any equipment. They offer a fantastic way to improve cardiovascular fitness, strength, and flexibility.

For personalized guidance and to ensure you're getting the most out of your workouts, consider trying HipTrain. Our affordable 1-on-1 live personal training sessions are ideal for busy professionals and are HSA/FSA approved for eligible expenses.