10 Best Bodyweight HIIT Workout Plans for Beginners

Are you looking to kickstart your fitness journey with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is an excellent way to burn calories and build strength without the need for expensive gym memberships or equipment. Updated January 2026, here are the 10 best bodyweight HIIT workout plans for beginners that you can do right at home!

1. Basic Full-Body HIIT Workout

Equipment Needed: None

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

| Exercise | Reps | |-------------------|-------------| | Jumping Jacks | 30 seconds | | Push-Ups | 10-15 | | Bodyweight Squats | 15 | | Plank | 30 seconds |

2. Lower Body Blast

Equipment Needed: None

• Duration: 25 minutes
• Sets: 4
• Rest: 30 seconds between exercises

| Exercise | Reps | |-------------------|-------------| | High Knees | 30 seconds | | Lunges (alternating) | 10 each leg | | Glute Bridges | 15 | | Wall Sit | 30 seconds |

3. Upper Body Strength

Equipment Needed: None

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

| Exercise | Reps | |-------------------|-------------| | Push-Ups | 10-15 | | Tricep Dips (on a chair) | 10-12 | | Plank Shoulder Taps | 10 each side | | Superman Stretch | 15 |

4. Core Crusher

Equipment Needed: None

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

| Exercise | Reps | |-------------------|-------------| | Bicycle Crunches | 15 each side | | Russian Twists | 15 each side | | Mountain Climbers | 30 seconds | | Plank | 30 seconds |

5. Cardio Conditioning

Equipment Needed: None

• Duration: 30 minutes
• Sets: 4
• Rest: 30 seconds between exercises

| Exercise | Reps | |-------------------|-------------| | Burpees | 10 | | Jump Squats | 12 | | Skaters | 30 seconds | | Plank Jacks | 30 seconds |

6. Total Body Burn

Equipment Needed: None

• Duration: 30 minutes
• Sets: 4
• Rest: 30 seconds between exercises

| Exercise | Reps | |-------------------|-------------| | Jumping Jacks | 30 seconds | | Push-Ups | 10-15 | | Bodyweight Squats | 15 | | Plank to Push-Up | 10 |

7. Tabata HIIT

Equipment Needed: None

• Duration: 20 minutes
• Sets: 4 (20 seconds on, 10 seconds off)
• Rest: 1 minute between rounds

| Exercise | Reps | |-------------------|-------------| | High Knees | 20 seconds | | Push-Ups | 20 seconds | | Burpees | 20 seconds | | Squat Jumps | 20 seconds |

8. Quick and Effective HIIT

Equipment Needed: None

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

| Exercise | Reps | |-------------------|-------------| | Jumping Jacks | 30 seconds | | Lunges | 10 each leg | | Plank | 30 seconds | | Russian Twists | 15 each side |

9. Flexibility & Recovery HIIT

Equipment Needed: None

• Duration: 20 minutes
• Sets: 2
• Rest: 30 seconds between exercises

| Exercise | Duration | |-------------------|-------------| | Cat-Cow Stretches | 1 minute | | Child's Pose | 1 minute | | Cobra Stretch | 1 minute | | Seated Forward Bend | 1 minute |

10. Customizable HIIT

Equipment Needed: None

• Duration: 30 minutes
• Sets: 3
• Rest: 30 seconds between exercises

| Exercise | Reps | |-------------------|-------------| | Choose any 5 exercises from above | Varies |

Calories Burned

Depending on the intensity, a 150-pound person can burn approximately 200-300 calories in a 30-minute HIIT session.

Why Choose HipTrain?

For personalized coaching, consider HipTrain's live 1-on-1 video personal training. With affordable pricing compared to traditional gyms, you can get tailored workout plans that fit your schedule. Plus, our services are HSA/FSA approved for eligible expenses!