Best Bodyweight HIIT Workouts for Beginners at Home

Are you ready to kickstart your fitness journey but unsure where to begin? High-Intensity Interval Training (HIIT) workouts are a fantastic way to burn calories and build strength without needing any equipment. For beginners, bodyweight HIIT workouts are especially appealing as they can be performed at home and tailored to fit your fitness level.

Updated December 2025, here’s a list of the Best Bodyweight HIIT Workouts for Beginners that you can do at home. These routines are designed to maximize your workout in minimal time, making them perfect for busy schedules.

1. Jumping Jacks

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~8-10 calories per minute
• Difficulty Level: Easy
• Equipment Needed: None

2. Bodyweight Squats

• Sets: 3
• Reps: 15
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Easy
• Equipment Needed: None

3. Push-Ups

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~7-10 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

4. High Knees

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Easy
• Equipment Needed: None

5. Mountain Climbers

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~10-15 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

6. Lunges

• Sets: 3
• Reps: 10 per leg
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~6-9 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

7. Burpees

• Sets: 3
• Reps: 5-10
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~12-15 calories per minute
• Difficulty Level: Hard
• Equipment Needed: None

8. Plank to Toe Touch

• Sets: 3
• Reps: 10 per side
• Duration: 30 seconds on, 30 seconds rest
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Moderate
• Equipment Needed: None

Sample HIIT Workout Table

| Exercise | Sets | Reps/Duration | Rest | Calories Burned | |------------------------|------|----------------------|-------------|------------------------| | Jumping Jacks | 3 | 30 seconds | 30 seconds | ~8-10 calories/min | | Bodyweight Squats | 3 | 15 | 30 seconds | ~5-8 calories/min | | Push-Ups | 3 | 8-12 | 30 seconds | ~7-10 calories/min | | High Knees | 3 | 30 seconds | 30 seconds | ~8-12 calories/min | | Mountain Climbers | 3 | 30 seconds | 30 seconds | ~10-15 calories/min | | Lunges | 3 | 10 per leg | 30 seconds | ~6-9 calories/min | | Burpees | 3 | 5-10 | 30 seconds | ~12-15 calories/min | | Plank to Toe Touch | 3 | 10 per side | 30 seconds | ~5-8 calories/min |

Why Choose Bodyweight HIIT Workouts?

• No Equipment Needed: Perfect for those who want to get fit without investing in expensive gym gear.
• Time Efficient: These workouts can be completed in as little as 20-30 minutes.
• Scalable: You can adjust the intensity and repetitions as you progress.

For those looking for more tailored guidance, consider HipTrain. With affordable pricing and live 1-on-1 video personal training, you can receive expert advice from certified trainers right from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.

Incorporate these bodyweight HIIT workouts into your routine, and watch your strength and endurance soar!