10 Best HIIT Workout Plans for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has become a cornerstone of efficient workouts, especially for beginners looking to maximize their fitness results in minimal time. The beauty of HIIT lies in its ability to combine short bursts of intense activity with rest or lower-intensity exercises, making it a perfect choice for those new to fitness. Here’s a list of the 10 best HIIT workout plans for beginners in 2026 that you can easily integrate into your routine.

1. Beginner's Full Body HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200

| Exercise | Duration/ Reps | Sets | |-------------------|-----------------|------| | Jumping Jacks | 30 seconds | 3 | | Bodyweight Squats | 30 seconds | 3 | | Push-ups | 30 seconds | 3 | | Rest | 30 seconds | - |

2. Cardio Blast HIIT

Duration: 25 minutes
Equipment Needed: Jump rope
Difficulty Level: Easy
Calories Burned: Approximately 250

| Exercise | Duration/ Reps | Sets | |-------------------|-----------------|------| | Jump Rope | 1 minute | 5 | | High Knees | 30 seconds | 5 | | Rest | 30 seconds | - |

3. Core Strength HIIT

Duration: 20 minutes
Equipment Needed: Mat
Difficulty Level: Easy
Calories Burned: Approximately 180

| Exercise | Duration/ Reps | Sets | |---------------------|-----------------|------| | Plank | 30 seconds | 3 | | Bicycle Crunches | 30 seconds | 3 | | Mountain Climbers | 30 seconds | 3 | | Rest | 30 seconds | - |

4. Lower Body HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 300

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Lunges | 30 seconds | 4 | | Glute Bridges | 30 seconds | 4 | | Calf Raises | 30 seconds | 4 | | Rest | 30 seconds | - |

5. Upper Body HIIT

Duration: 25 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Easy
Calories Burned: Approximately 250

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Shoulder Press | 30 seconds | 3 | | Bent Over Rows | 30 seconds | 3 | | Tricep Dips | 30 seconds | 3 | | Rest | 30 seconds | - |

6. Low Impact HIIT

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 200

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Side Step Touches | 30 seconds | 3 | | Seated Leg Lifts | 30 seconds | 3 | | Wall Push-ups | 30 seconds | 3 | | Rest | 30 seconds | - |

7. Tabata HIIT

Duration: 16 minutes
Equipment Needed: Timer
Difficulty Level: Easy
Calories Burned: Approximately 220

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | - |

8. Fun Dance HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 300

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Dance Freestyle | 1 minute | 5 | | Rest | 30 seconds | - |

9. Circuit Training HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 350

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Jump Squats | 30 seconds | 4 | | Push-ups | 30 seconds | 4 | | Plank | 30 seconds | 4 | | Rest | 30 seconds | - |

10. Family HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approximately 300

| Exercise | Duration/ Reps | Sets | |-------------------------|-----------------|------| | Family Relay Races | 1 minute | 3 | | Rest | 1 minute | - |

Why Choose HipTrain for Your HIIT Journey?

With affordable pricing and the convenience of live 1-on-1 video personal training, HipTrain stands out as an excellent option for beginners looking to embark on their fitness journey. Our certified trainers can guide you through these HIIT workouts, ensuring you maintain proper form and technique.

Additionally, HipTrain is HSA/FSA approved for eligible expenses, making it easier to invest in your health without breaking the bank. Plus, with flexible scheduling, you can fit workouts into your busy lifestyle.