10 Best Bodyweight HIIT Workouts for Beginners in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to kickstart their fitness journey without the need for expensive gym memberships or equipment. Bodyweight HIIT workouts are particularly appealing as they can be done anywhere, making them perfect for busy professionals. Here, we present the 10 best bodyweight HIIT workouts for beginners in 2026, focusing on exercises that are effective, simple, and require no equipment.

1. Jumping Jacks

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Jumping Jacks | 30 secs | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 8-10 calories per minute
Difficulty Level: Easy

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2. Bodyweight Squats

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Bodyweight Squats | 10-15 reps | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 5-8 calories per minute
Difficulty Level: Easy

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3. Push-Ups

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Push-Ups | 5-10 reps | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 6-9 calories per minute
Difficulty Level: Moderate

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4. High Knees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | High Knees | 30 secs | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 10-12 calories per minute
Difficulty Level: Moderate

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5. Mountain Climbers

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Mountain Climbers | 30 secs | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 8-10 calories per minute
Difficulty Level: Moderate

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6. Plank to Push-Up

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Plank to Push-Up | 5-8 reps | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 6-8 calories per minute
Difficulty Level: Moderate

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7. Burpees

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Burpees | 5-10 reps | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 12-15 calories per minute
Difficulty Level: Challenging

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8. Lateral Lunges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Lateral Lunges | 5-10 reps (each side) | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 6-9 calories per minute
Difficulty Level: Moderate

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9. Skaters

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Skaters | 30 secs | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 8-10 calories per minute
Difficulty Level: Moderate

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10. Glute Bridges

Duration: 30 seconds
Rest: 15 seconds
Sets: 4

| Exercise | Reps | Sets | Duration | |-------------------|-----------|------|------------| | Glute Bridges | 10-15 reps | 4 | 30 sec work, 15 sec rest |

Calories Burned: Approx. 5-7 calories per minute
Difficulty Level: Easy

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Why Choose HipTrain for Your HIIT Journey?

With these bodyweight HIIT workouts, you can easily integrate fitness into your daily routine. However, if you want personalized guidance, consider HipTrain for affordable personal training. Our certified trainers offer live 1-on-1 video sessions tailored to your needs, making it easier to stay motivated. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you get the most value out of your fitness investment.