Best Bodyweight HIIT Exercises 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 gym memberships or specialized equipment. Bodyweight HIIT workouts leverage your own body weight for resistance, making them accessible and effective for all fitness levels. Here's a list of the best bodyweight HIIT exercises for beginners that you can do at home.

1. Jumping Jacks

Duration: 30 seconds
Sets: 3
Calories Burned: ~8 per minute
Difficulty: Easy
Equipment Needed: None

Description:

A classic warm-up exercise that gets your heart rate up. Stand with your feet together, jump while spreading your legs and arms, then return to the starting position.

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2. Bodyweight Squats

Duration: 30 seconds
Sets: 3
Calories Burned: ~10 per minute
Difficulty: Easy
Equipment Needed: None

Description:

Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and return to standing.

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3. Push-Ups

Duration: 20 seconds
Sets: 3
Calories Burned: ~7 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

Start in a plank position, lower your body until your chest almost touches the floor, and push back up.

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4. High Knees

Duration: 30 seconds
Sets: 3
Calories Burned: ~12 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

Run in place while lifting your knees as high as possible. Pump your arms to increase intensity.

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5. Mountain Climbers

Duration: 30 seconds
Sets: 3
Calories Burned: ~10 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

In a plank position, quickly alternate bringing each knee towards your chest.

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6. Plank Jacks

Duration: 30 seconds
Sets: 3
Calories Burned: ~9 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

In a plank position, jump your feet out and in, similar to a jumping jack.

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7. Burpees

Duration: 20 seconds
Sets: 3
Calories Burned: ~15 per minute
Difficulty: Hard
Equipment Needed: None

Description:

From standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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8. Side Lunges

Duration: 30 seconds
Sets: 3
Calories Burned: ~8 per minute
Difficulty: Easy
Equipment Needed: None

Description:

Step to the side and lower your body into a lunge, then return to standing and switch sides.

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9. Bicycle Crunches

Duration: 30 seconds
Sets: 3
Calories Burned: ~10 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

Lying on your back, bring your knees to a 90-degree angle and alternate touching your elbows to the opposite knee.

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10. Skaters

Duration: 30 seconds
Sets: 3
Calories Burned: ~12 per minute
Difficulty: Moderate
Equipment Needed: None

Description:

Leap sideways from one foot to the other, mimicking a speed skater's motion.

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Sample Workout Table

| Exercise | Duration | Sets | Calories Burned | |-------------------|-----------|------|------------------| | Jumping Jacks | 30 sec | 3 | ~8 per minute | | Bodyweight Squats | 30 sec | 3 | ~10 per minute | | Push-Ups | 20 sec | 3 | ~7 per minute | | High Knees | 30 sec | 3 | ~12 per minute | | Mountain Climbers | 30 sec | 3 | ~10 per minute | | Plank Jacks | 30 sec | 3 | ~9 per minute | | Burpees | 20 sec | 3 | ~15 per minute | | Side Lunges | 30 sec | 3 | ~8 per minute | | Bicycle Crunches | 30 sec | 3 | ~10 per minute | | Skaters | 30 sec | 3 | ~12 per minute |

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These bodyweight HIIT exercises are perfect for beginners looking to improve their fitness from the comfort of home. As you progress, you can always increase the duration or intensity of each exercise.

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