Best Bodyweight HIIT Workouts for Beginners at Home

Are you looking for effective bodyweight HIIT workouts that you can do at home without any equipment? You've come to the right place! High-Intensity Interval Training (HIIT) is perfect for beginners who want to burn calories, build strength, and improve cardiovascular health. Here are the Best Bodyweight HIIT Workouts for Beginners that you can easily incorporate into your routine. Updated January 2026.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Easy

2. Bodyweight Squats

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Easy

3. Push-Ups

• Sets: 3
• Reps: 5-10 (modify on knees if needed)
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 7-9 calories per minute
• Difficulty Level: Moderate

4. High Knees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Moderate

5. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Moderate

6. Plank to Shoulder Tap

• Sets: 3
• Reps: 10 taps per side
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 5-7 calories per minute
• Difficulty Level: Moderate

7. Burpees

• Sets: 3
• Reps: 5-10
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Advanced

8. Skaters

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Moderate

9. Reverse Lunges

• Sets: 3
• Reps: 10 per leg
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Easy

10. Cool Down with Stretching

• Duration: 5-10 minutes
• Calories Burned: Minimal
• Difficulty Level: Easy

Workout Table Summary

| Exercise | Sets | Reps/Duration | Calories Burned | Difficulty Level | |-----------------------------|------|------------------------|--------------------------|------------------| | Jumping Jacks | 3 | 30 seconds | 8-10 per minute | Easy | | Bodyweight Squats | 3 | 10-15 | 5-8 per minute | Easy | | Push-Ups | 3 | 5-10 | 7-9 per minute | Moderate | | High Knees | 3 | 30 seconds | 8-12 per minute | Moderate | | Mountain Climbers | 3 | 30 seconds | 8-10 per minute | Moderate | | Plank to Shoulder Tap | 3 | 10 taps per side | 5-7 per minute | Moderate | | Burpees | 3 | 5-10 | 10-15 per minute | Advanced | | Skaters | 3 | 30 seconds | 8-10 per minute | Moderate | | Reverse Lunges | 3 | 10 per leg | 5-8 per minute | Easy | | Cool Down with Stretching | - | 5-10 minutes | Minimal | Easy |

Why Choose HipTrain?

For those looking to maximize their home workouts, consider HipTrain for affordable personal training. Our certified personal trainers offer live 1-on-1 video sessions tailored to your specific needs, making it easy to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, and we offer flexible scheduling for busy professionals.

Incorporate these bodyweight HIIT workouts into your routine and watch your fitness levels soar while enjoying the convenience of working out at home!