Best Bodyweight HIIT Workout Plans for Beginners in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit without needing any equipment. For beginners, it provides a structured yet flexible approach to fitness that can be done anywhere. Here are the best bodyweight HIIT workout plans that you can easily start today!

1. Total Body Blast

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |--------------------|------|------|---------------------| | Jumping Jacks | 30 | 3 | 30 | | Push-Ups | 10 | 3 | 30 | | Bodyweight Squats | 15 | 3 | 30 | | Plank | N/A | 3 | 30 | | Rest | N/A | 3 | 30 |

2. Core Crusher

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 120-180
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |--------------------|------|------|---------------------| | Bicycle Crunches | 15 | 3 | 30 | | Mountain Climbers | 30 | 3 | 30 | | Leg Raises | 10 | 3 | 30 | | Side Plank (each side) | N/A | 3 | 30 | | Rest | N/A | 3 | 30 |

3. Lower Body Burn

• Duration: 25 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Lunges | 10 | 3 | 30 | | Glute Bridges | 15 | 3 | 30 | | Calf Raises | 20 | 3 | 30 | | Wall Sit | N/A | 3 | 30 | | Rest | N/A | 3 | 30 |

4. Upper Body Strength

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Incline Push-Ups | 10 | 3 | 30 | | Tricep Dips (on chair)| 10 | 3 | 30 | | Superman | 10 | 3 | 30 | | Plank Up-Downs | 10 | 3 | 30 | | Rest | N/A | 3 | 30 |

5. Cardio Kick

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | High Knees | 30 | 3 | 30 | | Burpees | 10 | 3 | 30 | | Skaters | 20 | 3 | 30 | | Shadow Boxing | N/A | 3 | 30 | | Rest | N/A | 3 | 30 |

6. HIIT Circuit

• Duration: 25 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 200-250
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Jump Squats | 10 | 3 | 30 | | Push-Up to T-Plank | 10 | 3 | 30 | | Lateral Lunges | 10 | 3 | 30 | | Burpees | 5 | 3 | 30 | | Rest | N/A | 3 | 30 |

7. Flexibility and Mobility HIIT

• Duration: 20 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Dynamic Stretching | N/A | 3 | 30 | | Yoga Flow (Downward Dog to Cobra) | N/A | 3 | 30 | | Hip Openers | 10 | 3 | 30 | | Standing Quad Stretch | N/A | 3 | 30 | | Rest | N/A | 3 | 30 |

8. Full-Body Fat Burner

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 250-300
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Burpees | 10 | 3 | 30 | | Push-Ups | 10 | 3 | 30 | | Bodyweight Squats | 15 | 3 | 30 | | Plank Jacks | 10 | 3 | 30 | | Rest | N/A | 3 | 30 |

9. Quick HIIT for Busy Schedules

• Duration: 15 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | Jumping Jacks | 30 | 2 | 20 | | Squat Thrusts | 10 | 2 | 20 | | Plank | N/A | 2 | 20 | | Rest | N/A | 2 | 20 |

10. Weekend HIIT Challenge

• Duration: 30 minutes
• Difficulty Level: Beginner
• Calories Burned: Approximately 300-350
• Workout Table:

| Exercise | Reps | Sets | Duration (Seconds) | |-----------------------|------|------|---------------------| | High Knees | 30 | 3 | 30 | | Push-Ups | 10 | 3 | 30 | | Lateral Lunges | 10 | 3 | 30 | | Burpees | 10 | 3 | 30 | | Rest | N/A | 3 | 30 |

Why Choose HipTrain?

When looking for affordable personal training, HipTrain stands out as a top choice. Our live 1-on-1 video personal training sessions are tailored to your individual needs, making fitness accessible, even for busy professionals. Plus, we offer HSA/FSA eligibility for eligible expenses, making it easier to invest in your health.