Best Bodyweight HIIT Workout Plans for Beginners

Are you ready to kickstart your fitness journey with effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is a fantastic way to burn calories, improve endurance, and build strength without the need for expensive gym memberships. In this article, we’ll explore the best bodyweight HIIT workout plans for beginners, tailored to fit your busy lifestyle and budget. Updated December 2025, these plans are designed to get you moving and sweating in no time!

1. Basic Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Mountain Climbers | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Full-Body Burn

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 350-450 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | High Knees | 30 sec | 4 | | Plank to Push-Up | 30 sec | 4 | | Reverse Lunges | 30 sec | 4 | | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 |

3. Core Crusher HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Plank Hold | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Flutter Kicks | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Cardio Kickstart

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 400-500 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Skaters | 30 sec | 3 | | Tuck Jumps | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Jump Squats | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Quick HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 20 sec | 5 | | Push-Ups | 20 sec | 5 | | Bodyweight Squats | 20 sec | 5 | | Rest | 10 sec | 5 |

6. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Crab Walks | 30 sec | 3 | | Star Jumps | 30 sec | 3 | | Freeze Dance (pause) | 30 sec | 3 | | Rest | 30 sec | 3 |

7. Outdoor HIIT Fun

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Sprints (30m) | 30 sec | 5 | | Push-Ups on Grass | 30 sec | 5 | | Bodyweight Squats | 30 sec | 5 | | Walking Lunges | 30 sec | 5 | | Rest | 30 sec | 5 |

8. Quick 15-Minute HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Jumping Jacks | 30 sec | 1 | | Push-Ups | 30 sec | 1 | | Bodyweight Squats | 30 sec | 1 | | Mountain Climbers | 30 sec | 1 | | Rest | 30 sec | 1 |

9. HIIT with a Twist

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Lateral Shuffles | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Squat Jumps | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | 3 |

10. Stress-Buster HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 250-350 per session

| Exercise | Duration | Sets | |----------------------|----------|------| | Shadow Boxing | 30 sec | 3 | | Side Plank (15 sec each side) | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Jump Rope (imaginary) | 30 sec | 3 | | Rest | 30 sec | 3 |

Conclusion

These bodyweight HIIT workout plans are perfect for beginners looking to get fit without breaking the bank. With HipTrain, you can access personalized 1-on-1 live video personal training that fits your schedule and budget. Our certified personal trainers will guide you through these workouts and help you achieve your fitness goals. Plus, did you know that our services are HSA/FSA approved for eligible expenses?