10 Best Bodyweight HIIT Workouts for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to get fit without the need for expensive equipment or gym memberships. Bodyweight HIIT workouts are particularly effective, as they utilize your own body weight to build strength, endurance, and flexibility. Here’s a list of the 10 best bodyweight HIIT workouts for beginners in 2026 that you can try at home.

1. Jumping Jacks & Bodyweight Squats

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: ~150 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Jumping Jacks | N/A | 20 sec | | Bodyweight Squats | 10-15 | 20 sec |

2. High Knees & Push-Ups

Duration: 30 seconds each
Sets: 3
Rest: 45 seconds between sets
Calories Burned: ~200 calories

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

3. Mountain Climbers & Plank

Duration: 30 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: ~180 calories

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

4. Burpees & Glute Bridges

Duration: 20 seconds each
Sets: 5
Rest: 30 seconds between sets
Calories Burned: ~220 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Burpees | 5-8 | 20 sec | | Glute Bridges | 10-15 | 20 sec |

5. Skaters & Bicycle Crunches

Duration: 30 seconds each
Sets: 3
Rest: 45 seconds between sets
Calories Burned: ~160 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Skaters | 10-15 | 30 sec | | Bicycle Crunches | 10-15 each side | 30 sec |

6. Tuck Jumps & Side Lunges

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: ~190 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Tuck Jumps | 5-8 | 20 sec | | Side Lunges | 10 each side | 20 sec |

7. Star Jumps & Plank Jacks

Duration: 30 seconds each
Sets: 3
Rest: 45 seconds between sets
Calories Burned: ~210 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Star Jumps | 5-10 | 30 sec | | Plank Jacks | N/A | 30 sec |

8. Bear Crawls & Wall Sit

Duration: 30 seconds each
Sets: 3
Rest: 45 seconds between sets
Calories Burned: ~150 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Bear Crawls | N/A | 30 sec | | Wall Sit | N/A | 30 sec |

9. Lateral Lunges & Tricep Dips

Duration: 20 seconds each
Sets: 4
Rest: 30 seconds between sets
Calories Burned: ~170 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Lateral Lunges | 10 each side | 20 sec | | Tricep Dips | 5-10 | 20 sec |

10. Shadow Boxing & Cool Down Stretch

Duration: 30 seconds each
Sets: 2
Rest: 30 seconds between sets
Calories Burned: ~140 calories

| Exercise | Reps | Duration | |-------------------|-------------|-----------| | Shadow Boxing | N/A | 30 sec | | Cool Down Stretch | N/A | 30 sec |

Why Choose HipTrain for Your HIIT Workouts?

If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. You can schedule sessions at your convenience, making it perfect for busy professionals. Plus, our services are HSA/FSA approved, allowing you to invest in your health without breaking the bank.

Incorporate these bodyweight HIIT workouts into your routine and watch your fitness levels soar in 2026!