Best Bodyweight HIIT Workout Plans for Beginners in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn calories and build strength, especially when it comes to bodyweight workouts. If you're a beginner looking to kickstart your fitness journey in 2025, we've compiled a list of the best bodyweight HIIT workout plans designed just for you. These plans are easy to follow, require no expensive equipment, and can be done from the comfort of your home.

Here are the Best Bodyweight HIIT Workout Plans for Beginners:

1. The 20-Minute Full-Body Burn

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

| Exercise | Reps | Sets | |-------------------|------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 15 | 3 | | Push-Ups | 10 | 3 | | Mountain Climbers | 30 | 3 | | Plank | 30 sec | 3 |

2. Core Crusher HIIT

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150
Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|------|------| | Bicycle Crunches | 15 | 3 | | Russian Twists | 15 | 3 | | Leg Raises | 10 | 3 | | Plank Shoulder Taps | 10 | 3 | | Side Plank (each side) | 20 sec | 3 |

3. Lower Body Blast

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 250
Equipment Needed: None

| Exercise | Reps | Sets | |------------------------|------|------| | Lunges | 10 | 3 | | Glute Bridges | 15 | 3 | | Wall Sit | 30 sec | 3 | | Calf Raises | 15 | 3 | | Squat Jumps | 10 | 3 |

4. Upper Body Toning

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

| Exercise | Reps | Sets | |------------------------|------|------| | Incline Push-Ups | 10 | 3 | | Tricep Dips (on a chair) | 10 | 3 | | Arm Circles | 15 | 3 | | Plank to Push-Up | 5 | 3 | | Supermans | 10 | 3 |

5. HIIT Cardio Combos

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

| Exercise | Duration | Sets | |------------------------|----------|------| | High Knees | 30 sec | 3 | | Butt Kicks | 30 sec | 3 | | Skaters | 30 sec | 3 | | Burpees | 10 | 3 | | Rest | 30 sec | 3 |

6. Quick 10-Minute HIIT

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Jumping Jacks | 1 min | 1 | | Push-Ups | 1 min | 1 | | Squats | 1 min | 1 | | Plank | 1 min | 1 | | Rest | 1 min | 1 |

7. Tabata Style Workout

Duration: 24 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 240
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Squat Jumps | 20 sec | 8 | | Rest | 10 sec | 8 |

8. Family Fun HIIT

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

| Exercise | Reps | Sets | |------------------------|------|------| | Animal Walks | 10 | 3 | | Shadow Boxing | 1 min | 3 | | Dance Break | 1 min | 3 | | Jump Rope (or pretend) | 1 min | 3 | | Cool Down Stretch | 5 min | 1 |

9. Beginner's Flexibility HIIT

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Forward Fold | 30 sec | 3 | | Cat-Cow Stretch | 30 sec | 3 | | Seated Hamstring Stretch| 30 sec | 3 | | Child’s Pose | 30 sec | 3 |

10. HIIT for Mindfulness

Duration: 25 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 250
Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Breathing Exercises | 1 min | 3 | | Slow Bodyweight Squats | 1 min | 3 | | Meditation Walk | 5 min | 1 |

Why Choose HipTrain?

Trying to navigate your fitness journey alone can be challenging. HipTrain offers affordable live 1-on-1 video personal training that is HSA/FSA approved, making it easier for you to invest in your health. Our certified personal trainers are here to support you with tailored workout plans that fit your busy lifestyle.

Start your bodyweight HIIT journey today with these beginner-friendly workout plans and consider HipTrain as your go-to solution for personal training!