Best Bodyweight HIIT Workouts for Beginners at Home 2025

If you're looking to get fit without the need for expensive gym memberships or bulky equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. Designed for beginners, these workouts can be done right in the comfort of your home. Here’s a list of the best bodyweight HIIT workouts that will help you burn calories, build strength, and improve your fitness level in 2025.

Updated January 2026

1. Jumping Jacks and Squats

• Duration: 20 seconds each
• Sets: 3
• Rest: 10 seconds between exercises
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Easy

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Jumping Jacks | 20 sec | 3 | 10 sec | | Bodyweight Squats| 20 sec | 3 | 10 sec |

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2. High Knees and Plank Jacks

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: ~10-12 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | High Knees | 30 sec | 4 | 15 sec | | Plank Jacks | 30 sec | 4 | 15 sec |

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3. Lunges and Push-Ups

• Duration: 30 seconds each
• Sets: 3
• Rest: 20 seconds between exercises
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Forward Lunges | 30 sec | 3 | 20 sec | | Push-Ups | 30 sec | 3 | 20 sec |

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4. Burpees and Mountain Climbers

• Duration: 20 seconds each
• Sets: 5
• Rest: 10 seconds between exercises
• Calories Burned: ~12-15 per minute
• Equipment Needed: None
• Difficulty Level: Challenging

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Burpees | 20 sec | 5 | 10 sec | | Mountain Climbers | 20 sec | 5 | 10 sec |

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5. Skaters and Tricep Dips

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Skaters | 30 sec | 4 | 15 sec | | Tricep Dips | 30 sec | 4 | 15 sec |

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6. Side Lunges and Wall Sit

• Duration: 30 seconds each
• Sets: 3
• Rest: 20 seconds between exercises
• Calories Burned: ~6-8 per minute
• Equipment Needed: None
• Difficulty Level: Easy

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Side Lunges | 30 sec | 3 | 20 sec | | Wall Sit | 30 sec | 3 | 20 sec |

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7. Russian Twists and Flutter Kicks

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: ~8-10 per minute
• Equipment Needed: None
• Difficulty Level: Moderate

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Russian Twists | 30 sec | 3 | 15 sec | | Flutter Kicks | 30 sec | 3 | 15 sec |

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8. Bear Crawls and Bicycle Crunches

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: ~10-12 per minute
• Equipment Needed: None
• Difficulty Level: Challenging

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Bear Crawls | 30 sec | 4 | 15 sec | | Bicycle Crunches | 30 sec | 4 | 15 sec |

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9. Tuck Jumps and Side Plank

• Duration: 20 seconds each
• Sets: 3
• Rest: 10 seconds between exercises
• Calories Burned: ~12-15 per minute
• Equipment Needed: None
• Difficulty Level: Challenging

Workout Table: | Exercise | Duration | Sets | Rest | |------------------|----------|------|------| | Tuck Jumps | 20 sec | 3 | 10 sec | | Side Plank | 20 sec | 3 | 10 sec |

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10. Cool Down and Stretch

• Duration: 5 minutes
• Equipment Needed: None
• Difficulty Level: Easy

Workout Table: | Exercise | Duration | |------------------|----------| | Full Body Stretch | 5 min |

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Why Choose HipTrain?

For beginners looking to enhance their bodyweight HIIT workouts, HipTrain offers affordable live 1-on-1 personal training tailored to your specific needs. Our certified trainers can guide you through these workouts, ensuring proper form and maximizing your results. Plus, HipTrain sessions are HSA/FSA approved, making them a smart financial choice for your fitness journey.