Best Bodyweight HIIT Workout Routines for Beginners 2025

Are you ready to kickstart your fitness journey with some effective bodyweight HIIT workouts? High-Intensity Interval Training (HIIT) is perfect for beginners looking to get fit from the comfort of their own home. It requires no equipment and can be done in a short amount of time, making it ideal for busy schedules. Updated January 2026, here are the best bodyweight HIIT workout routines for beginners that will help you burn calories and build strength.

1. Basic HIIT Circuit

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Jumping Jacks | 30 | 3 | 30 seconds| | Bodyweight Squats | 15 | 3 | 30 seconds| | Push-ups | 10 | 3 | 30 seconds| | Mountain Climbers | 30 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

2. Tabata HIIT Workout

• Duration: 16 minutes
• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 150-250

| Exercise | Work Time | Rest Time | Sets | |-----------------------|-----------|-----------|------| | High Knees | 20 sec | 10 sec | 8 | | Plank Jacks | 20 sec | 10 sec | 8 |

3. Full Body Blast

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Burpees | 10 | 3 | 30 seconds| | Lunges | 10 per leg | 3 | 30 seconds| | Bicycle Crunches | 15 | 3 | 30 seconds| | Skaters | 20 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

4. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Plank | 30 sec| 3 | 30 seconds| | Russian Twists | 15 | 3 | 30 seconds| | Leg Raises | 12 | 3 | 30 seconds| | Side Plank (each side)| 30 sec| 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

5. Cardio & Strength Combo

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Jump Squats | 10 | 3 | 30 seconds| | Push-ups | 10 | 3 | 30 seconds| | Burpees | 10 | 3 | 30 seconds| | Plank to Push-up | 10 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

6. Quick 15-Minute HIIT

• Duration: 15 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 150-200

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Jumping Jacks | 30 | 2 | 30 seconds| | Push-ups | 10 | 2 | 30 seconds| | Squat Jumps | 10 | 2 | 30 seconds| | High Knees | 30 | 2 | 30 seconds| | Rest | - | 2 | 30 seconds|

7. Upper Body & Cardio HIIT

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Push-ups | 10 | 3 | 30 seconds| | Jumping Jacks | 30 | 3 | 30 seconds| | Tricep Dips | 10 | 3 | 30 seconds| | Burpees | 10 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

8. Lower Body HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 200-300

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Squats | 15 | 3 | 30 seconds| | Lunges | 10 per leg | 3 | 30 seconds| | Calf Raises | 15 | 3 | 30 seconds| | Glute Bridges | 15 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

9. Dynamic HIIT Flow

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Bear Crawls | 30 sec| 3 | 30 seconds| | Lateral Lunges | 10 per side | 3 | 30 seconds| | Plank Jacks | 15 | 3 | 30 seconds| | Side Lunges | 10 per side | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

10. HIIT for Flexibility and Strength

• Duration: 25 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-350

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|-----------| | Downward Dog to Cobra | 5 | 3 | 30 seconds| | Bodyweight Squats | 15 | 3 | 30 seconds| | Lunges with a Twist | 10 per side | 3 | 30 seconds| | High Knees | 30 | 3 | 30 seconds| | Rest | - | 3 | 30 seconds|

These HIIT workouts are not only effective for beginners but also provide a fun way to get moving without needing any equipment. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers will help you tailor your workouts to your specific needs, ensuring you stay motivated and on track.