Best Bodyweight HIIT Workout Routines for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit quickly, especially for beginners looking to maximize their workouts without needing a gym full of equipment. Bodyweight HIIT workouts offer the perfect solution, allowing you to build strength and endurance while burning calories. Here are the best bodyweight HIIT workout routines for beginners in 2026.

1. Basic Full-Body HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Plank | 20 sec | 3 | 30 sec |

Calories Burned: Approximately 200-300
Equipment Needed: None
Difficulty Level: Easy

2. Core Strength HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Mountain Climbers | 30 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Plank Jacks | 10 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Side Plank (each side) | 20 sec | 3 | 30 sec |

Calories Burned: Approximately 150-250
Equipment Needed: None
Difficulty Level: Easy

3. Lower Body Blast HIIT Routine

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

Calories Burned: Approximately 180-280
Equipment Needed: None
Difficulty Level: Easy

4. Upper Body HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Push-Ups | 10 | 3 | 30 sec | | Tricep Dips | 10 | 3 | 30 sec | | Plank Shoulder Taps | 10 each side | 3 | 30 sec | | Wide Grip Push-Ups | 8 | 3 | 30 sec | | Arm Circles | 20 sec | 3 | 30 sec |

Calories Burned: Approximately 150-250
Equipment Needed: None
Difficulty Level: Easy

5. Cardio-Focused HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 8 | 3 | 30 sec | | High Knees | 30 | 3 | 30 sec | | Skaters | 15 each side | 3 | 30 sec | | Jump Squats | 10 | 3 | 30 sec | | Side Shuffles | 15 | 3 | 30 sec |

Calories Burned: Approximately 250-350
Equipment Needed: None
Difficulty Level: Easy

6. Quick 10-Minute HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Jumping Jacks | 20 | 2 | 30 sec | | Push-Ups | 5 | 2 | 30 sec | | Bodyweight Squats | 10 | 2 | 30 sec | | Mountain Climbers | 20 | 2 | 30 sec | | Plank | 20 sec | 2 | 30 sec |

Calories Burned: Approximately 100-200
Equipment Needed: None
Difficulty Level: Easy

7. Tabata Style HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Burpees | 20 | 4 | 20 sec | | Rest | - | 4 | 10 sec | | Jumping Jacks | 20 | 4 | 20 sec | | Rest | - | 4 | 10 sec |

Calories Burned: Approximately 250-350
Equipment Needed: None
Difficulty Level: Easy

8. Flexibility and Recovery HIIT Routine

| Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Forward Lunges | 10 each leg | 3 | 30 sec | | Cat-Cow Stretch | 10 | 3 | 30 sec | | Child’s Pose | 20 sec | 3 | 30 sec | | Seated Toe Touch | 10 | 3 | 30 sec | | Cobra Stretch | 20 sec | 3 | 30 sec |

Calories Burned: Approximately 50-100
Equipment Needed: None
Difficulty Level: Easy

Why Choose HipTrain for Your HIIT Workouts?

At HipTrain, we understand that personal training doesn't have to be expensive. Our live 1-on-1 video personal training sessions provide you with the guidance you need, whether you're a beginner or looking to advance your fitness journey. Plus, our sessions are affordable and HSA/FSA approved for eligible expenses. With flexible scheduling, we cater to busy professionals, ensuring that you can fit your workouts into your lifestyle.

Start your bodyweight HIIT workout routine today and see results in no time!