Best Bodyweight HIIT Workouts for Beginners to Try at Home

Are you looking to kickstart your fitness journey with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is a fantastic way to maximize your workouts in a short amount of time, making it ideal for busy beginners. Below, we've compiled a list of the best bodyweight HIIT workouts you can do at home without any fancy equipment. Updated January 2026, these workouts will help you build strength, improve endurance, and burn calories efficiently.

1. Jumping Jacks

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

Demonstration:

Start with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while raising your arms overhead. Jump back to the starting position.

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2. Bodyweight Squats

• Reps: 15
• Sets: 3
• Rest: 30 seconds
• Calories Burned: ~5-8 calories per minute
• Difficulty Level: Easy

Demonstration:

Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Push through your heels to return to standing.

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3. Push-Ups

• Reps: 10-12
• Sets: 3
• Rest: 30 seconds
• Calories Burned: ~7-10 calories per minute
• Difficulty Level: Moderate

Demonstration:

Start in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Modify by dropping to your knees if needed.

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4. High Knees

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

Demonstration:

Stand tall, then run in place while lifting your knees as high as possible. Pump your arms to increase intensity.

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5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8-12 calories per minute
• Difficulty Level: Moderate

Demonstration:

Start in a plank position. Quickly drive your knees toward your chest one at a time, maintaining a steady pace.

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6. Burpees

• Reps: 8-10
• Sets: 3
• Rest: 30 seconds
• Calories Burned: ~10-15 calories per minute
• Difficulty Level: Hard

Demonstration:

From a standing position, drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up explosively.

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7. Lunges

• Reps: 10 per leg
• Sets: 3
• Rest: 30 seconds
• Calories Burned: ~5-7 calories per minute
• Difficulty Level: Easy

Demonstration:

Stand up straight, step forward with one leg, and lower your hips until both knees are at about a 90-degree angle. Return to standing and switch legs.

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8. Plank

• Duration: 30-45 seconds
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~4-6 calories per minute
• Difficulty Level: Easy

Demonstration:

Lie face down, then lift your body off the ground, balancing on your forearms and toes. Keep your body in a straight line.

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9. Star Jumps

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

Demonstration:

Begin in a squat position, then jump up explosively, spreading your arms and legs wide like a star. Land softly back into the squat position.

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10. Tuck Jumps

• Reps: 8-10
• Sets: 3
• Rest: 30 seconds
• Calories Burned: ~10-15 calories per minute
• Difficulty Level: Hard

Demonstration:

Stand with feet shoulder-width apart, jump straight up while tucking your knees towards your chest, then land softly.

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Summary Table of Bodyweight HIIT Workouts

| Exercise | Duration/Reps | Sets | Rest | Calories Burned | |-------------------|---------------|------|------|-------------------| | Jumping Jacks | 30 sec | 3 | 15 sec | ~8-10 cal/min | | Bodyweight Squats | 15 reps | 3 | 30 sec | ~5-8 cal/min | | Push-Ups | 10-12 reps | 3 | 30 sec | ~7-10 cal/min | | High Knees | 30 sec | 3 | 15 sec | ~10-12 cal/min | | Mountain Climbers | 30 sec | 3 | 15 sec | ~8-12 cal/min | | Burpees | 8-10 reps | 3 | 30 sec | ~10-15 cal/min | | Lunges | 10 per leg | 3 | 30 sec | ~5-7 cal/min | | Plank | 30-45 sec | 3 | 30 sec | ~4-6 cal/min | | Star Jumps | 30 sec | 3 | 15 sec | ~10-12 cal/min | | Tuck Jumps | 8-10 reps | 3 | 30 sec | ~10-15 cal/min |

These bodyweight HIIT workouts are perfect for beginners looking to get fit at home. With no equipment needed, you can easily fit these routines into your busy schedule.

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