10 Best Bodyweight HIIT Workout Plans for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way for beginners to get fit without needing access to a gym or expensive equipment. Bodyweight HIIT workouts utilize your own body weight to build strength, endurance, and flexibility, making them perfect for anyone starting their fitness journey. Here are the 10 best bodyweight HIIT workout plans for beginners in 2026.

1. Basic Bodyweight Circuit

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: ~200
• Workout Table:

| Exercise | Reps | Sets | Rest | |-------------------|------|------|------| | Jumping Jacks | 30 | 3 | 30s | | Push-Ups | 10 | 3 | 30s | | Bodyweight Squats | 15 | 3 | 30s | | Plank | 30s | 3 | 30s |

2. Tabata Training

• Duration: 16 minutes
• Equipment Needed: None
• Calories Burned: ~250
• Workout Table:

| Exercise | Work Time | Rest Time | Rounds | |-------------------|-----------|-----------|--------| | High Knees | 20s | 10s | 8 | | Burpees | 20s | 10s | 8 | | Mountain Climbers | 20s | 10s | 8 | | Squat Jumps | 20s | 10s | 8 |

3. Beginner’s Plyometric Routine

• Duration: 25 minutes
• Equipment Needed: None
• Calories Burned: ~300
• Workout Table:

| Exercise | Reps | Sets | Rest | |-------------------|------|------|------| | Jump Squats | 10 | 3 | 30s | | Lateral Jumps | 10 | 3 | 30s | | Tuck Jumps | 8 | 3 | 30s | | Plank Jacks | 10 | 3 | 30s |

4. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: ~220
• Workout Table:

| Exercise | Reps | Sets | Rest | |----------------------|------|------|------| | Bicycle Crunches | 15 | 3 | 30s | | Russian Twists | 15 | 3 | 30s | | Leg Raises | 10 | 3 | 30s | | Plank | 30s | 3 | 30s |

5. Full Body Burn

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: ~350
• Workout Table:

| Exercise | Reps | Sets | Rest | |-----------------------|------|------|------| | Push-Ups | 10 | 3 | 30s | | Jumping Lunges | 10 | 3 | 30s | | Burpees | 8 | 3 | 30s | | Plank Shoulder Taps | 10 | 3 | 30s |

6. Strength & Endurance HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Calories Burned: ~280
• Workout Table:

| Exercise | Reps | Sets | Rest | |----------------------|------|------|------| | Squats | 15 | 3 | 30s | | Push-Up to T-Push-Up | 10 | 3 | 30s | | Side Lunges | 10 | 3 | 30s | | Plank | 30s | 3 | 30s |

7. Quick Cardio HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Calories Burned: ~150
• Workout Table:

| Exercise | Work Time | Rest Time | Rounds | |---------------------|-----------|-----------|--------| | Skaters | 30s | 15s | 5 | | High Knees | 30s | 15s | 5 | | Butt Kickers | 30s | 15s | 5 | | Jumping Jacks | 30s | 15s | 5 |

8. Ladder Workout

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: ~300
• Workout Table:

| Exercise | Reps | Sets | Rest | |---------------------|------|------|------| | 1 Burpee | 1 | 5 | 1m | | 2 Push-Ups | 2 | 5 | 1m | | 3 Jump Squats | 3 | 5 | 1m | | 4 Mountain Climbers | 4 | 5 | 1m |

9. Mobility & Flexibility HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Calories Burned: ~180
• Workout Table:

| Exercise | Reps | Sets | Rest | |-------------------------|------|------|------| | Dynamic Lunges | 10 | 3 | 30s | | Arm Circles | 15 | 3 | 30s | | Hip Openers | 10 | 3 | 30s | | Downward Dog to Cobra | 5 | 3 | 30s |

10. Fun & Games HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Calories Burned: ~250
• Workout Table:

| Exercise | Reps | Sets | Rest | |----------------------|------|------|------| | Freeze Tag (sprint) | 20s | 5 | 30s | | Simon Says (varied) | 20s | 5 | 30s | | Relay Races | 20s | 5 | 30s | | Dance Break (freestyle)| 30s | 5 | 30s |

Why Choose HipTrain?

With HipTrain, you can access personalized live 1-on-1 video personal training sessions from the comfort of your own home. Our certified trainers will guide you through these HIIT workouts, ensuring you maintain proper form while getting the most out of your exercises. Plus, our affordable pricing makes it easier to stick to your fitness goals, and we’re HSA/FSA approved for eligible expenses.