Top 10 Bodyweight HIIT Workouts for Beginners at Home

Looking to kickstart your fitness journey with bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories and build strength without any special equipment. Perfect for beginners, these workouts can be done right in the comfort of your own home. Updated January 2026, here’s a list of the top 10 bodyweight HIIT workouts that are ideal for beginners.

1. Jumping Jacks and Squats

Duration: 20 seconds each
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approx. 100 per 20 minutes

| Exercise | Duration | Reps | |------------------|----------|------------| | Jumping Jacks | 20 sec | N/A | | Bodyweight Squats| 20 sec | N/A |

Equipment Needed: None
Difficulty Level: Easy

2. High Knees and Push-Ups

Duration: 30 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 120 per 20 minutes

| Exercise | Duration | Reps | |----------------|----------|------------| | High Knees | 30 sec | N/A | | Push-Ups | 30 sec | 5-10 |

Equipment Needed: None
Difficulty Level: Easy to Moderate

3. Mountain Climbers and Plank

Duration: 30 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 150 per 20 minutes

| Exercise | Duration | Reps | |---------------------|----------|------------| | Mountain Climbers | 30 sec | N/A | | Plank | 30 sec | N/A |

Equipment Needed: None
Difficulty Level: Moderate

4. Burpees and Lunges

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 160 per 20 minutes

| Exercise | Duration | Reps | |----------------|----------|----------| | Burpees | 20 sec | 5-8 | | Alternating Lunges | 20 sec | 10-12 |

Equipment Needed: None
Difficulty Level: Moderate

5. Skaters and Bicycle Crunches

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 140 per 20 minutes

| Exercise | Duration | Reps | |-----------------------|----------|----------| | Skaters | 20 sec | 10-12 | | Bicycle Crunches | 20 sec | 10-15 |

Equipment Needed: None
Difficulty Level: Moderate

6. Side Lunges and Plank Jacks

Duration: 30 seconds each
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approx. 130 per 20 minutes

| Exercise | Duration | Reps | |---------------------|----------|----------| | Side Lunges | 30 sec | 8-10 | | Plank Jacks | 30 sec | N/A |

Equipment Needed: None
Difficulty Level: Moderate

7. Tuck Jumps and Leg Raises

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 150 per 20 minutes

| Exercise | Duration | Reps | |------------------|----------|----------| | Tuck Jumps | 20 sec | 5-8 | | Leg Raises | 20 sec | 10-15 |

Equipment Needed: None
Difficulty Level: Moderate to Hard

8. Inchworms and Wall Sit

Duration: 30 seconds each
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approx. 120 per 20 minutes

| Exercise | Duration | Reps | |----------------|----------|----------| | Inchworms | 30 sec | 5-8 | | Wall Sit | 30 sec | N/A |

Equipment Needed: None
Difficulty Level: Easy to Moderate

9. Bear Crawl and Reverse Crunches

Duration: 30 seconds each
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approx. 130 per 20 minutes

| Exercise | Duration | Reps | |---------------------|----------|----------| | Bear Crawl | 30 sec | N/A | | Reverse Crunches | 30 sec | 10-15 |

Equipment Needed: None
Difficulty Level: Moderate

10. Star Jumps and Russian Twists

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: Approx. 150 per 20 minutes

| Exercise | Duration | Reps | |---------------------|----------|----------| | Star Jumps | 20 sec | 5-8 | | Russian Twists | 20 sec | 10-15 |

Equipment Needed: None
Difficulty Level: Moderate

Conclusion

These bodyweight HIIT workouts are perfect for beginners looking to get fit at home without needing any special equipment. Not only are they quick and effective, but they also fit seamlessly into a busy lifestyle.

For personalized guidance and affordable pricing, consider trying HipTrain’s live 1-on-1 video personal training. Our certified trainers can help you stay on track with your fitness goals while making your workouts enjoyable and effective. Plus, you can use your HSA/FSA for eligible expenses!