Best 10 Bodyweight HIIT Workouts for Beginners 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is an excellent way for beginners to get fit using bodyweight exercises. Not only do these workouts require no equipment, but they also allow you to train anywhere, making them perfect for busy professionals. Here’s a list of the best 10 bodyweight HIIT workouts for beginners that you can easily do at home.

1. Jumping Jacks and Squats

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 100 calories

| Exercise | Reps/Duration | |------------------|-----------------| | Jumping Jacks | 20 seconds | | Bodyweight Squats| 20 seconds |

Tips:

• Focus on landing softly during jumping jacks.
• Keep your chest up while squatting.

2. Push-Ups and High Knees

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 120 calories

| Exercise | Reps/Duration | |-------------------|-----------------| | Push-Ups | 20 seconds | | High Knees | 20 seconds |

Tips:

• Maintain a straight line from head to heels during push-ups.
• Drive your knees up towards your chest during high knees.

3. Mountain Climbers and Plank

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 150 calories

| Exercise | Reps/Duration | |---------------------|-----------------| | Mountain Climbers | 20 seconds | | Plank | 20 seconds |

Tips:

• Keep your core tight during mountain climbers.
• Ensure your elbows are directly below your shoulders in the plank position.

4. Burpees and Lunges

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 160 calories

| Exercise | Reps/Duration | |--------------------|-----------------| | Burpees | 20 seconds | | Alternating Lunges | 20 seconds |

Tips:

• Jump explosively during the burpee.
• Keep your front knee behind your toes during lunges.

5. Skaters and Sit-Ups

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 140 calories

| Exercise | Reps/Duration | |-------------------|-----------------| | Skaters | 20 seconds | | Sit-Ups | 20 seconds |

Tips:

• Jump side to side for skaters.
• Engage your core fully during sit-ups.

6. Tuck Jumps and Plank Shoulder Taps

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 170 calories

| Exercise | Reps/Duration | |------------------------|-----------------| | Tuck Jumps | 20 seconds | | Plank Shoulder Taps | 20 seconds |

Tips:

• Swing your arms for momentum during tuck jumps.
• Keep your hips stable during shoulder taps.

7. Bear Crawls and Bicycle Crunches

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 130 calories

| Exercise | Reps/Duration | |------------------------|-----------------| | Bear Crawls | 20 seconds | | Bicycle Crunches | 20 seconds |

Tips:

• Move opposite hand and foot together during bear crawls.
• Control your movements in bicycle crunches.

8. Side Lunges and Push-Up Holds

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 150 calories

| Exercise | Reps/Duration | |------------------------|-----------------| | Side Lunges | 20 seconds | | Push-Up Holds | 20 seconds |

Tips:

• Shift your weight into your heels for side lunges.
• Keep your body straight in push-up holds.

9. Agility Dots and Reverse Crunches

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 120 calories

| Exercise | Reps/Duration | |------------------------|-----------------| | Agility Dots | 20 seconds | | Reverse Crunches | 20 seconds |

Tips:

• Lightly touch the ground with your feet during agility dots.
• Focus on using your core during reverse crunches.

10. Star Jumps and Wall Sit

Duration: 20 seconds each exercise
Sets: 3
Rest: 30 seconds between sets
Calories Burned: Approximately 130 calories

| Exercise | Reps/Duration | |------------------------|-----------------| | Star Jumps | 20 seconds | | Wall Sit | 20 seconds |

Tips:

• Explode into the jump during star jumps.
• Keep your back flat against the wall during wall sits.

Conclusion

These bodyweight HIIT workouts are perfect for beginners and can be done at home without any equipment. They provide an excellent way to build strength and endurance while burning calories. For personalized guidance, consider trying HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you create a tailored workout plan that suits your fitness goals, all while being HSA/FSA approved for eligible expenses.