Best Bodyweight HIIT Workouts for Beginners 2025

Updated December 2025

Getting started with fitness can be intimidating, especially when it comes to high-intensity interval training (HIIT). The good news? Bodyweight HIIT workouts are perfect for beginners looking to build strength and endurance from the comfort of their own homes. These workouts require no equipment, making them accessible for everyone. Here are the best bodyweight HIIT workouts for beginners in 2025:

1. Jumping Jacks and Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~100-150
• Difficulty Level: Easy
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|-----------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

Tip: Keep your core tight during push-ups to maintain proper form.

2. Bodyweight Squats and High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Calories Burned: ~150-200
• Difficulty Level: Easy
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|-----------------| | Bodyweight Squats | 30 seconds | | High Knees | 30 seconds |

Tip: Ensure knees don’t go past your toes during squats.

3. Plank to Shoulder Taps and Mountain Climbers

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~120-170
• Difficulty Level: Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------------------|-----------------| | Plank to Shoulder Taps | 25 seconds | | Mountain Climbers | 25 seconds |

Tip: Keep your hips stable while tapping your shoulders.

4. Burpees and Side Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Calories Burned: ~200-250
• Difficulty Level: Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |----------------|-----------------| | Burpees | 30 seconds | | Side Lunges | 30 seconds |

Tip: Land softly on your feet during burpees to protect your joints.

5. Reverse Lunges and Plank Jacks

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~150-200
• Difficulty Level: Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|-----------------| | Reverse Lunges | 20 seconds | | Plank Jacks | 20 seconds |

Tip: Maintain an upright torso during lunges for better balance.

6. Skaters and Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Calories Burned: ~120-160
• Difficulty Level: Easy to Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |--------------------|-----------------| | Skaters | 30 seconds | | Bicycle Crunches | 30 seconds |

Tip: Engage your core during bicycle crunches for maximum effectiveness.

7. Wall Sit and Flutter Kicks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 rounds
• Calories Burned: ~100-140
• Difficulty Level: Easy
• Equipment Needed: None

| Exercise | Reps/Duration | |------------------|-----------------| | Wall Sit | 30 seconds | | Flutter Kicks | 30 seconds |

Tip: Keep your back flat against the wall during the wall sit.

8. Tuck Jumps and Crab Toe Touches

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~150-200
• Difficulty Level: Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|-----------------| | Tuck Jumps | 20 seconds | | Crab Toe Touches | 20 seconds |

Tip: Land softly on your feet during tuck jumps to prevent injury.

9. Inchworms and Star Jumps

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~130-180
• Difficulty Level: Moderate
• Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|-----------------| | Inchworms | 25 seconds | | Star Jumps | 25 seconds |

Tip: Keep your legs straight during the inchworm for better flexibility.

10. Cool Down Stretch

• Duration: 5 minutes
• Equipment Needed: None

Tip: Always cool down with stretches to prevent soreness and improve flexibility.

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By incorporating these bodyweight HIIT workouts into your routine, you can effectively enhance your fitness level without needing a gym membership. If you prefer personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training sessions. With flexible scheduling, certified trainers, and HSA/FSA eligibility, HipTrain is your go-to solution for achieving fitness goals at home.