Best Bodyweight HIIT Home Workouts for Beginners

Are you looking to kickstart your fitness journey without the hassle of a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for beginners seeking effective fitness at home. These workouts require no equipment and can fit into any schedule, making them perfect for busy professionals. Below is a list of the best bodyweight HIIT home workouts to get you started in 2025.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds
• Rest: 15 seconds
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

2. Squat Jumps

• Sets: 3
• Reps: 10-15
• Rest: 30 seconds
• Calories Burned: ~10-12 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

3. Push-Up to Plank

• Sets: 3
• Reps: 8-10
• Rest: 30 seconds
• Calories Burned: ~7-9 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

4. High Knees

• Sets: 3
• Duration: 30 seconds
• Rest: 15 seconds
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy
• Equipment Needed: None

5. Burpees

• Sets: 3
• Reps: 5-10
• Rest: 30 seconds
• Calories Burned: ~12-15 per minute
• Difficulty Level: Hard
• Equipment Needed: None

6. Mountain Climbers

• Sets: 3
• Duration: 30 seconds
• Rest: 15 seconds
• Calories Burned: ~8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

7. Lateral Lunges

• Sets: 3
• Reps: 8-10 (each side)
• Rest: 30 seconds
• Calories Burned: ~7-9 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

8. Plank Jacks

• Sets: 3
• Duration: 30 seconds
• Rest: 15 seconds
• Calories Burned: ~8-10 per minute
• Difficulty Level: Moderate
• Equipment Needed: None

9. Tuck Jumps

• Sets: 3
• Reps: 5-10
• Rest: 30 seconds
• Calories Burned: ~10-12 per minute
• Difficulty Level: Hard
• Equipment Needed: None

10. Shadow Boxing

• Sets: 3
• Duration: 1 minute
• Rest: 30 seconds
• Calories Burned: ~6-8 per minute
• Difficulty Level: Easy
• Equipment Needed: None

Sample Workout Table

| Exercise | Sets | Duration/Reps | Rest | Calories Burned | |---------------------|------|---------------|---------|------------------| | Jumping Jacks | 3 | 30 seconds | 15 sec | ~8-10 | | Squat Jumps | 3 | 10-15 reps | 30 sec | ~10-12 | | Push-Up to Plank | 3 | 8-10 reps | 30 sec | ~7-9 | | High Knees | 3 | 30 seconds | 15 sec | ~8-10 | | Burpees | 3 | 5-10 reps | 30 sec | ~12-15 | | Mountain Climbers | 3 | 30 seconds | 15 sec | ~8-10 | | Lateral Lunges | 3 | 8-10 (each side)| 30 sec | ~7-9 | | Plank Jacks | 3 | 30 seconds | 15 sec | ~8-10 | | Tuck Jumps | 3 | 5-10 reps | 30 sec | ~10-12 | | Shadow Boxing | 3 | 1 minute | 30 sec | ~6-8 |

Conclusion

Bodyweight HIIT workouts are a fantastic way to get fit at home without needing any equipment. They are not only effective but also fun and adaptable to your fitness level. For those who want to take their workouts to the next level, consider personalized training options that fit your schedule and budget.

Updated January 2026. Start your bodyweight HIIT journey with these beginner-friendly workouts and experience the benefits of effective fitness at home!