Top 10 Bodyweight HIIT Workouts for Beginners

Are you looking to kickstart your fitness journey from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for beginners, providing an effective way to burn calories and build strength without the need for expensive equipment. Updated December 2025, we've compiled a list of the top 10 bodyweight HIIT workouts designed specifically for beginners.

1. Jumping Jacks & Squats

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

| Exercise | Duration | Reps | |-------------------|------------|------| | Jumping Jacks | 20 seconds | 10 | | Bodyweight Squats | 20 seconds | 10 |

2. Push-Ups & Mountain Climbers

Duration: 30 seconds each
Sets: 3
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Duration | Reps | |--------------------|------------|------| | Push-Ups | 30 seconds | 5-10 | | Mountain Climbers | 30 seconds | 15-20|

3. High Knees & Plank Jacks

Duration: 30 seconds each
Sets: 3
Calories Burned: ~12-15 per minute
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Duration | Reps | |--------------------|------------|------| | High Knees | 30 seconds | 20 | | Plank Jacks | 30 seconds | 10 |

4. Burpees & Reverse Lunges

Duration: 30 seconds each
Sets: 3
Calories Burned: ~15-18 per minute
Equipment Needed: None
Difficulty Level: Moderate to Hard

| Exercise | Duration | Reps | |-----------------------|------------|------| | Burpees | 30 seconds | 5-8 | | Reverse Lunges | 30 seconds | 10 |

5. Side Lunges & Bicycle Crunches

Duration: 30 seconds each
Sets: 3
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Duration | Reps | |----------------------|------------|------| | Side Lunges | 30 seconds | 10 | | Bicycle Crunches | 30 seconds | 15 |

6. Skaters & Plank Hold

Duration: 30 seconds each
Sets: 3
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Duration | Reps | |----------------------|------------|------| | Skaters | 30 seconds | 10 | | Plank Hold | 30 seconds | 1 |

7. Tuck Jumps & Russian Twists

Duration: 30 seconds each
Sets: 3
Calories Burned: ~12-15 per minute
Equipment Needed: None
Difficulty Level: Hard

| Exercise | Duration | Reps | |----------------------|------------|------| | Tuck Jumps | 30 seconds | 5-8 | | Russian Twists | 30 seconds | 15 |

8. Crab Walks & Flutter Kicks

Duration: 30 seconds each
Sets: 3
Calories Burned: ~8-10 per minute
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Duration | Reps | |----------------------|------------|------| | Crab Walks | 30 seconds | 10 | | Flutter Kicks | 30 seconds | 15 |

9. Wall Sit & Jump Squats

Duration: 30 seconds each
Sets: 3
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Moderate

| Exercise | Duration | Reps | |----------------------|------------|------| | Wall Sit | 30 seconds | 1 | | Jump Squats | 30 seconds | 8-10 |

10. Shadow Boxing & Cool Down Stretch

Duration: 30 seconds each
Sets: 3
Calories Burned: ~10-12 per minute
Equipment Needed: None
Difficulty Level: Easy

| Exercise | Duration | Reps | |----------------------|------------|------| | Shadow Boxing | 30 seconds | 1 | | Cool Down Stretch | 30 seconds | 1 |

Why Choose HipTrain?

At HipTrain, we understand that starting your fitness journey can be intimidating. That’s why we offer affordable live 1-on-1 video personal training sessions with certified trainers who can guide you through these workouts and tailor them to your needs. Plus, our services are HSA/FSA approved for eligible expenses, so you can invest in your health without breaking the bank. With flexible scheduling, you can work out at times that suit your busy lifestyle.

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