Best Bodyweight HIIT Workouts for Beginners at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to get fit at home without needing any special equipment. Bodyweight HIIT workouts are particularly effective, as they can be done anywhere and are perfect for those who are just starting their fitness journey. Here’s a list of the best bodyweight HIIT workouts for beginners that you can try at home in 2025.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8-10 per minute
• Difficulty Level: Easy

Instructions: Start with your feet together, jump while spreading your legs and raising your arms overhead. Return to the starting position and repeat.

2. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~5-7 per minute
• Difficulty Level: Easy

Instructions: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, then return to standing.

3. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~6-8 per minute
• Difficulty Level: Moderate

Instructions: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up.

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10-12 per minute
• Difficulty Level: Easy

Instructions: Stand tall and run in place while driving your knees as high as possible.

5. Plank to Shoulder Tap

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~4-6 per minute
• Difficulty Level: Moderate

Instructions: Start in a plank position and tap your left shoulder with your right hand, then switch sides.

6. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8-10 per minute
• Difficulty Level: Moderate

Instructions: Start in a plank position, bring one knee toward your chest, then switch legs quickly.

7. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10-15 per minute
• Difficulty Level: Hard

Instructions: From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

8. Glute Bridges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~4-6 per minute
• Difficulty Level: Easy

Instructions: Lie on your back with knees bent, feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes.

9. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~5-7 per minute
• Difficulty Level: Moderate

Instructions: Step out to the side with one leg while keeping the other straight. Push back to the center and switch sides.

10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8-10 per minute
• Difficulty Level: Moderate

Instructions: Leap from side to side, landing on one foot and swinging the opposite leg behind you.

Sample Workout Table

| Exercise | Duration | Rest | Sets | Calories Burned | |------------------------|----------|------|------|------------------| | Jumping Jacks | 30 sec | 15 sec | 3 | ~8-10 | | Bodyweight Squats | 30 sec | 15 sec | 3 | ~5-7 | | Push-Ups | 30 sec | 15 sec | 3 | ~6-8 | | High Knees | 30 sec | 15 sec | 3 | ~10-12 | | Plank to Shoulder Tap | 30 sec | 15 sec | 3 | ~4-6 | | Mountain Climbers | 30 sec | 15 sec | 3 | ~8-10 | | Burpees | 30 sec | 15 sec | 3 | ~10-15 | | Glute Bridges | 30 sec | 15 sec | 3 | ~4-6 | | Lateral Lunges | 30 sec | 15 sec | 3 | ~5-7 | | Skaters | 30 sec | 15 sec | 3 | ~8-10 |

Why Choose HipTrain?

For those looking to get the most out of their home workouts, consider HipTrain for affordable personal training. Our certified trainers offer live 1-on-1 video sessions tailored to your individual needs, making it easy to stay motivated and on track. Plus, our services are HSA/FSA approved for eligible expenses, making fitness even more accessible.

Incorporate these bodyweight HIIT workouts into your routine, and you’ll be on your way to achieving your fitness goals in no time!