Best Bodyweight HIIT Workouts for Beginners

Are you looking to kickstart your fitness journey from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for beginners, offering a great way to burn calories and build strength without the need for any equipment. Updated December 2025, here are the best bodyweight HIIT workouts you can try today!

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Jumping jacks are a classic cardio move that gets your heart rate up.

2. Bodyweight Squats

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~5-7 per minute

Squats target your legs and glutes, building strength and endurance.

3. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

High knees are excellent for increasing your heart rate while engaging your core and legs.

4. Push-Ups

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~5-8 per minute

A fundamental exercise that strengthens your chest, shoulders, and triceps.

5. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Mountain climbers work multiple muscle groups and are great for building core stability.

6. Plank to Shoulder Tap

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~5-7 per minute

A variation of the plank that engages your core while also challenging your balance.

7. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute

Burpees are a full-body workout that increases your heart rate and improves strength.

8. Lateral Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~5-8 per minute

Lateral lunges target your inner thighs and improve flexibility and strength.

9. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~8-10 per minute

Skaters are great for building agility and working the legs while keeping your heart rate up.

10. Star Jumps

Duration: 30 seconds
Rest: 15 seconds
Sets: 4
Calories Burned: ~10-12 per minute

A fun and explosive movement that combines a squat and a jump, engaging your entire body.

Sample Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |---------------------------|----------|------|------|------------------| | Jumping Jacks | 30 sec | 15 sec | 4 | ~8-10 | | Bodyweight Squats | 30 sec | 15 sec | 4 | ~5-7 | | High Knees | 30 sec | 15 sec | 4 | ~8-10 | | Push-Ups | 30 sec | 15 sec | 4 | ~5-8 | | Mountain Climbers | 30 sec | 15 sec | 4 | ~8-10 | | Plank to Shoulder Tap | 30 sec | 15 sec | 4 | ~5-7 | | Burpees | 30 sec | 15 sec | 4 | ~10-12 | | Lateral Lunges | 30 sec | 15 sec | 4 | ~5-8 | | Skaters | 30 sec | 15 sec | 4 | ~8-10 | | Star Jumps | 30 sec | 15 sec | 4 | ~10-12 |

Why Choose HipTrain?

While these bodyweight HIIT workouts can be done independently, having a certified personal trainer can enhance your experience significantly. HipTrain offers affordable live 1-on-1 video personal training, tailored to your fitness level and goals. With flexible scheduling and HSA/FSA eligibility for eligible expenses, you can enjoy personalized training that fits into your busy lifestyle.

Start your bodyweight HIIT journey today and experience the benefits of training at home with the guidance of a professional.