Best Bodyweight HIIT Workout Plans for Beginners 2025

Are you ready to kickstart your fitness journey with an effective bodyweight HIIT workout? High-Intensity Interval Training (HIIT) is a fantastic way for beginners to build strength, improve cardiovascular health, and burn calories—all from the comfort of your home. Here’s a curated list of the best bodyweight HIIT workout plans for beginners in 2025, updated January 2026.

1. Basic Bodyweight HIIT Circuit

Description: A simple yet effective circuit that requires no equipment and can be done anywhere.

| Exercise | Duration | Sets | Rest (between sets) | |--------------------|----------|------|----------------------| | Jumping Jacks | 30 sec | 3 | 30 sec | | Bodyweight Squats | 30 sec | 3 | 30 sec | | Push-Ups | 30 sec | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 200-300 calories in 20 minutes.

2. Beginner’s Tabata HIIT

Description: A fast-paced workout using the Tabata method (20 seconds of work, 10 seconds of rest).

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | High Knees | 20 sec | 8 | 10 sec | | Mountain Climbers | 20 sec | 8 | 10 sec | | Burpees | 20 sec | 8 | 10 sec | | Side Lunges | 20 sec | 8 | 10 sec |

Calories Burned: Approximately 300-400 calories in 20 minutes.

3. Full-Body HIIT Blast

Description: This workout targets all major muscle groups and boosts metabolism.

| Exercise | Reps | Sets | Rest | |--------------------|-------|------|------| | Jump Squats | 12 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Plank Shoulder Taps| 12 | 3 | 30 sec | | Reverse Lunges | 12 | 3 | 30 sec |

Calories Burned: Approximately 250-350 calories in 30 minutes.

4. Core-Focused HIIT

Description: A workout designed to strengthen your core while providing a cardiovascular challenge.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Bicycle Crunches | 30 sec | 3 | 30 sec | | Plank Jacks | 30 sec | 3 | 30 sec | | Russian Twists | 30 sec | 3 | 30 sec | | Leg Raises | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 200-300 calories in 20 minutes.

5. Low Impact HIIT

Description: A great option for beginners or those with joint issues, focusing on effective moves without jumping.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Marching in Place | 30 sec | 3 | 30 sec | | Bodyweight Squats | 30 sec | 3 | 30 sec | | Wall Push-Ups | 30 sec | 3 | 30 sec | | Glute Bridges | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 150-250 calories in 20 minutes.

6. Cardio and Strength Fusion HIIT

Description: Combining cardio and strength moves for a balanced workout.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Burpees | 30 sec | 3 | 30 sec | | Push-Ups | 30 sec | 3 | 30 sec | | Skaters | 30 sec | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 300-400 calories in 30 minutes.

7. Quick 15-Minute HIIT

Description: Perfect for busy schedules, this quick workout packs a punch in just 15 minutes.

| Exercise | Duration | Sets | Rest | |--------------------|----------|------|------| | Jumping Jacks | 30 sec | 2 | 15 sec | | Push-Ups | 30 sec | 2 | 15 sec | | High Knees | 30 sec | 2 | 15 sec | | Plank | 30 sec | 2 | 15 sec |

Calories Burned: Approximately 150-250 calories in 15 minutes.

8. Strength and Cardio Combo HIIT

Description: A workout that strengthens muscles while keeping the heart rate up.

| Exercise | Reps | Sets | Rest | |--------------------|-------|------|------| | Squat to Press | 10 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Jump Rope (or simulated) | 30 sec | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec |

Calories Burned: Approximately 250-350 calories in 30 minutes.

9. AMRAP (As Many Rounds As Possible) HIIT

Description: This workout challenges you to complete as many rounds as possible in a set time.

| Exercise | Reps | Time Limit | Rest | |--------------------|-------|------------|------| | Jump Squats | 10 | 10 min | 1 min | | Push-Ups | 10 | - | - | | Mountain Climbers | 20 | - | - | | Plank | 30 sec| - | - |

Calories Burned: Approximately 300-400 calories in 10 minutes.

10. Cool Down and Stretching HIIT

Description: An important part of any workout. This HIIT routine focuses on flexibility and recovery.

| Exercise | Duration | Sets | |--------------------|----------|------| | Forward Bend | 30 sec | 1 | | Seated Hamstring Stretch | 30 sec | 1 | | Cat-Cow Stretch | 30 sec | 1 | | Child’s Pose | 30 sec | 1 |

Calories Burned: Minimal, but essential for recovery.

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With these HIIT workout plans, you can easily integrate effective exercises into your daily routine. Remember, consistency is key, and starting with bodyweight exercises can help you build a strong foundation for your fitness journey.

For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Not only is it cost-effective compared to traditional gyms, but it’s also HSA/FSA approved for eligible expenses.