Top 10 Bodyweight HIIT Workouts for Beginners

If you're looking to kickstart your fitness journey from the comfort of your home, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. They require no equipment, are time-efficient, and can be easily tailored to your fitness level. Updated January 2026, here are the top 10 bodyweight HIIT workouts perfect for beginners.

1. Jumping Jacks

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-10 calories per minute
• Difficulty Level: Easy

How to Perform: Stand with your feet together and arms at your sides. Jump while spreading your legs shoulder-width apart and raising your arms overhead. Return to the starting position and repeat.

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2. Bodyweight Squats

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Easy

How to Perform: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes. Return to standing.

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3. High Knees

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 10-12 calories per minute
• Difficulty Level: Easy

How to Perform: Stand tall and run in place, bringing your knees up towards your chest as high as possible.

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4. Push-Ups

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 7-10 calories per minute
• Difficulty Level: Easy to Moderate

How to Perform: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. Modify by performing on your knees if necessary.

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5. Mountain Climbers

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-11 calories per minute
• Difficulty Level: Moderate

How to Perform: Start in a plank position and alternate bringing your knees towards your chest as quickly as possible.

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6. Plank

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 4-6 calories per minute
• Difficulty Level: Moderate

How to Perform: Lie face down, lift your body off the ground, resting on your forearms and toes. Keep your body in a straight line from head to heels.

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7. Burpees

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 12-15 calories per minute
• Difficulty Level: Moderate to Hard

How to Perform: From standing, drop into a squat, kick your feet back into a plank position, return to squat, and jump up explosively.

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8. Side Lunges

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 6-9 calories per minute
• Difficulty Level: Moderate

How to Perform: Stand with feet together, step out to the side, bending the knee while keeping the other leg straight. Alternate sides.

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9. Skaters

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Moderate

How to Perform: Jump to one side, landing on one leg while bringing the opposite leg behind you, then jump to the other side.

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10. Bicycle Crunches

• Duration: 30 seconds
• Sets: 3
• Rest: 30 seconds between sets
• Calories Burned: Approximately 5-8 calories per minute
• Difficulty Level: Easy

How to Perform: Lie on your back, lift your legs, and alternate bringing your elbows to your knees in a pedaling motion.

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Workout Summary Table

| Exercise | Duration | Sets | Rest | Calories Burned (approx.) | |---------------------|----------|------|---------|----------------------------| | Jumping Jacks | 30 sec | 3 | 30 sec | 8-10 | | Bodyweight Squats | 30 sec | 3 | 30 sec | 5-8 | | High Knees | 30 sec | 3 | 30 sec | 10-12 | | Push-Ups | 30 sec | 3 | 30 sec | 7-10 | | Mountain Climbers | 30 sec | 3 | 30 sec | 8-11 | | Plank | 30 sec | 3 | 30 sec | 4-6 | | Burpees | 30 sec | 3 | 30 sec | 12-15 | | Side Lunges | 30 sec | 3 | 30 sec | 6-9 | | Skaters | 30 sec | 3 | 30 sec | 8-12 | | Bicycle Crunches | 30 sec | 3 | 30 sec | 5-8 |

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