Top 10 Bodyweight HIIT Home Workouts for Beginners

Looking to kickstart your fitness journey without the hassle of a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for beginners, requiring no equipment and offering flexibility in your schedule. Here’s an updated list of the Top 10 Bodyweight HIIT Home Workouts for Beginners, designed to boost your strength and endurance right from the comfort of your home. Updated January 2026!

1. Jumping Jacks and Squats

• Duration: 20 seconds each
• Sets: 4
• Rest: 10 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |------------------|---------------|------------------| | Jumping Jacks | 20 seconds | ~8 | | Bodyweight Squats| 20 seconds | ~6 |

Tips:

Start with a moderate pace and increase intensity as you feel comfortable.

2. Push-Ups and High Knees

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-----------------|---------------|------------------| | Push-Ups | 30 seconds | ~10 | | High Knees | 30 seconds | ~8 |

Tips:

Maintain a straight line from head to heels during push-ups. For high knees, lift your knees as high as possible.

3. Mountain Climbers and Plank

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |--------------------|---------------|------------------| | Mountain Climbers | 30 seconds | ~12 | | Plank | 30 seconds | ~6 |

Tips:

Keep your core tight during mountain climbers and hold a straight plank position.

4. Burpees and Lunges

• Duration: 20 seconds each
• Sets: 4
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-----------------|---------------|------------------| | Burpees | 20 seconds | ~15 | | Alternating Lunges| 20 seconds | ~10 |

Tips:

Use a modified burpee (omit the jump) if you're just starting out.

5. Side Lunges and Tuck Jumps

• Duration: 20 seconds each
• Sets: 3
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-------------------|---------------|------------------| | Side Lunges | 20 seconds | ~8 | | Tuck Jumps | 20 seconds | ~12 |

Tips:

Focus on balance during side lunges and land softly during tuck jumps to protect your knees.

6. Tricep Dips and Skaters

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-------------------|---------------|------------------| | Tricep Dips | 30 seconds | ~8 | | Skaters | 30 seconds | ~10 |

Tips:

Use a sturdy chair or low table for dips, and engage your core during skaters.

7. Bicycle Crunches and Wall Sit

• Duration: 30 seconds each
• Sets: 3
• Rest: 20 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-------------------|---------------|------------------| | Bicycle Crunches | 30 seconds | ~8 | | Wall Sit | 30 seconds | ~6 |

Tips:

Ensure your lower back stays pressed against the floor during crunches and keep your knees at a right angle during the wall sit.

8. Bear Crawls and Glute Bridges

• Duration: 30 seconds each
• Sets: 3
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-------------------|---------------|------------------| | Bear Crawls | 30 seconds | ~10 | | Glute Bridges | 30 seconds | ~8 |

Tips:

Keep your knees low during bear crawls and squeeze your glutes at the top of the bridge.

9. Plank Jacks and Russian Twists

• Duration: 30 seconds each
• Sets: 4
• Rest: 15 seconds between exercises

| Exercise | Reps/Duration | Calories Burned | |-------------------|---------------|------------------| | Plank Jacks | 30 seconds | ~12 | | Russian Twists | 30 seconds | ~8 |

Tips:

Ensure your body remains straight during plank jacks and twist from your torso for Russian twists.

10. Cool Down Stretch

• Duration: 5 minutes
• Type: Static stretches focusing on major muscle groups

Tips:

Incorporate stretches for your hamstrings, quadriceps, and shoulders to help with recovery.

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These bodyweight HIIT workouts are perfect for beginners looking to build strength and endurance without any equipment. If you’re seeking personalized guidance, consider trying HipTrain’s affordable live 1-on-1 personal training sessions. With certified trainers and flexible scheduling that fits busy lifestyles, you can achieve your fitness goals from home. Plus, our services are HSA/FSA approved for eligible expenses!