Best Bodyweight HIIT Workouts for Beginners

Are you looking to kickstart your fitness journey with an effective bodyweight HIIT workout? High-Intensity Interval Training (HIIT) is an excellent way for beginners to improve cardiovascular fitness, build strength, and burn calories without any equipment. In this guide, we present the Best Bodyweight HIIT Workouts for Beginners that you can do from the comfort of your home. Updated January 2026, these workouts are designed to suit busy schedules while delivering maximum results.

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute

How to do it: Stand with your feet together, jump up while spreading your legs and arms out wide, then return to the starting position.

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2. Bodyweight Squats

• Reps: 12-15
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~5 per minute

How to do it: Stand with feet shoulder-width apart, lower your body by bending your knees while keeping your back straight, and rise back up.

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3. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~10 per minute

How to do it: Run in place while bringing your knees up to hip level as quickly as possible.

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4. Push-Ups (Knee or Standard)

• Reps: 8-12
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~7 per minute

How to do it: Start in a plank position (or on your knees), lower your body to the ground, and push back up.

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5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~9 per minute

How to do it: Start in a plank position and alternate bringing your knees to your chest quickly.

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6. Glute Bridges

• Reps: 12-15
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~4 per minute

How to do it: Lie on your back with knees bent, lift your hips towards the ceiling, and squeeze your glutes at the top.

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7. Burpees

• Reps: 6-10
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~12 per minute

How to do it: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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8. Plank to Shoulder Tap

• Reps: 10-12 (each side)
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~6 per minute

How to do it: In a plank position, alternate tapping your shoulders with your opposite hand while keeping your hips stable.

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9. Side Lunges

• Reps: 10-12 (each side)
• Rest: 30 seconds
• Sets: 3
• Calories Burned: ~5 per minute

How to do it: Step to the side and lower your body while keeping the other leg straight, then return to the center.

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10. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: ~8 per minute

How to do it: Jump side to side, landing on one foot and bringing the other foot behind you.

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Sample Workout Table

| Exercise | Duration/Reps | Sets | Rest | Calories Burned | |-----------------------------|---------------|------|--------------|------------------| | Jumping Jacks | 30 seconds | 3 | 15 seconds | ~8 per minute | | Bodyweight Squats | 12-15 reps | 3 | 30 seconds | ~5 per minute | | High Knees | 30 seconds | 3 | 15 seconds | ~10 per minute | | Push-Ups | 8-12 reps | 3 | 30 seconds | ~7 per minute | | Mountain Climbers | 30 seconds | 3 | 15 seconds | ~9 per minute | | Glute Bridges | 12-15 reps | 3 | 30 seconds | ~4 per minute | | Burpees | 6-10 reps | 3 | 30 seconds | ~12 per minute | | Plank to Shoulder Tap | 10-12 reps | 3 | 30 seconds | ~6 per minute | | Side Lunges | 10-12 reps | 3 | 30 seconds | ~5 per minute | | Skaters | 30 seconds | 3 | 15 seconds | ~8 per minute |

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