Top 7 Bodyweight HIIT Workouts for Beginners 2025

Updated December 2025

Are you ready to kickstart your fitness journey from the comfort of your own home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way for beginners to improve their strength, endurance, and overall fitness without needing any special equipment. Here are the top 7 bodyweight HIIT workouts for beginners that you can easily incorporate into your home fitness routine in 2025.

1. Jumping Jacks and Push-Ups

• Duration: 20 minutes
• Sets: 3
• Reps: 30 seconds of jumping jacks, 30 seconds of push-ups
• Calories Burned: Approximately 200 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Push-Ups | 30 | 3 | | Rest | 30 | 3 |

2. Squat Jumps and Plank

• Duration: 15 minutes
• Sets: 4
• Reps: 20 squat jumps, 30 seconds plank
• Calories Burned: Approximately 180 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Reps/Duration | Sets | |------------------|-------------------|------| | Squat Jumps | 20 | 4 | | Plank | 30 seconds | 4 | | Rest | 30 seconds | 4 |

3. High Knees and Mountain Climbers

• Duration: 20 minutes
• Sets: 3
• Reps: 30 seconds of high knees, 30 seconds mountain climbers
• Calories Burned: Approximately 250 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | High Knees | 30 | 3 | | Mountain Climbers| 30 | 3 | | Rest | 30 | 3 |

4. Burpees and Side Lunges

• Duration: 15 minutes
• Sets: 4
• Reps: 10 burpees, 10 side lunges
• Calories Burned: Approximately 220 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|-------------------|------| | Burpees | 10 | 4 | | Side Lunges | 10 (5 each side) | 4 | | Rest | 30 seconds | 4 |

5. Tuck Jumps and Russian Twists

• Duration: 20 minutes
• Sets: 3
• Reps: 15 tuck jumps, 20 Russian twists
• Calories Burned: Approximately 230 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|-------------------|------| | Tuck Jumps | 15 | 3 | | Russian Twists | 20 | 3 | | Rest | 30 seconds | 3 |

6. Skaters and Bicycle Crunches

• Duration: 15 minutes
• Sets: 4
• Reps: 30 seconds skaters, 30 seconds bicycle crunches
• Calories Burned: Approximately 200 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Duration (seconds) | Sets | |------------------|-------------------|------| | Skaters | 30 | 4 | | Bicycle Crunches | 30 | 4 | | Rest | 30 seconds | 4 |

7. Inchworms and Glute Bridges

• Duration: 15 minutes
• Sets: 4
• Reps: 10 inchworms, 15 glute bridges
• Calories Burned: Approximately 150 calories
• Difficulty: Easy
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|-------------------|------| | Inchworms | 10 | 4 | | Glute Bridges | 15 | 4 | | Rest | 30 seconds | 4 |

Conclusion: Your Path to Fitness Success

Starting your fitness journey can be daunting, but with these bodyweight HIIT workouts, you'll build strength and endurance in no time. Plus, to enhance your experience and ensure proper technique, consider partnering with a certified personal trainer. HipTrain offers affordable live 1-on-1 video personal training sessions that can fit into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!