Best Bodyweight HIIT Workout Plans for Beginners 2025

As we step into 2025, bodyweight HIIT (High-Intensity Interval Training) continues to be a popular choice for beginners seeking effective home workouts. This training style not only builds strength and endurance but can also be done anywhere without the need for expensive equipment. Here are the best bodyweight HIIT workout plans perfect for beginners, updated January 2026.

1. Total Body Burn

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

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Mountain Climbers | 30 | 3 | 30 sec | | Plank | 30 | 3 | 30 sec |

Workout Tips: Focus on form over speed. Rest for 30 seconds between exercises.

2. Core Crusher

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 120-180

| Exercise | Reps | Sets | Duration | |----------------------|------|------|----------| | Bicycle Crunches | 15 | 3 | 30 sec | | Plank Jacks | 10 | 3 | 30 sec | | Leg Raises | 12 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Side Plank (each side)| 15 | 2 | 30 sec |

Workout Tips: Engage your core throughout the exercises for maximum benefit.

3. Lower Body Blast

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Lunges | 12 | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Squat Jumps | 10 | 3 | 30 sec | | Calf Raises | 15 | 3 | 30 sec | | Wall Sit | 30 | 3 | 30 sec |

Workout Tips: Keep your knees behind your toes during lunges and squats.

4. Upper Body Strength

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

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Incline Push-Ups | 10 | 3 | 30 sec | | Tricep Dips | 10 | 3 | 30 sec | | Plank Shoulder Taps | 10 | 3 | 30 sec | | Arm Circles | 15 | 3 | 30 sec | | Superman | 12 | 3 | 30 sec |

Workout Tips: Use a sturdy chair for tricep dips and maintain a straight line from head to heels in planks.

5. Cardio Kick

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 180-250

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | High Knees | 30 | 3 | 30 sec | | Butt Kickers | 30 | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Jump Rope (imaginary) | 1 min | 3 | 30 sec |

Workout Tips: Keep your core tight during high knees and burpees for better stability.

6. HIIT Circuit

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 1 | 1 min | | Push-Ups | 10 | 1 | 1 min | | Squat Jumps | 15 | 1 | 1 min | | Plank | 1 min | 1 | 1 min | | Rest | N/A | 1 | 1 min |

Workout Tips: Repeat the circuit for a total of 3 rounds, taking breaks as needed.

7. Full Body HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 10 | 3 | 30 sec | | Jump Squats | 10 | 3 | 30 sec | | Plank to Push-Up | 10 | 3 | 30 sec | | Lateral Lunges | 10 | 3 | 30 sec | | Tuck Jumps | 10 | 3 | 30 sec |

Workout Tips: Ensure you land softly on your feet during jumps to protect your joints.

8. Flexibility Finish

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

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Forward Fold | N/A | 1 | 1 min | | Child’s Pose | N/A | 1 | 1 min | | Cobra Stretch | N/A | 1 | 1 min | | Seated Forward Bend | N/A | 1 | 1 min | | Butterfly Stretch | N/A | 1 | 1 min |

Workout Tips: Hold each stretch for at least 30 seconds to improve flexibility.

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Incorporating these bodyweight HIIT workout plans into your routine can help you achieve your fitness goals right from the comfort of your home. Whether you’re a beginner or looking to refresh your workout regimen, these plans are designed to be effective and manageable.

For those seeking personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. Our certified trainers will work with you to tailor workouts that fit your needs. Plus, our services are HSA/FSA approved for eligible expenses, making fitness even more accessible.