Best Bodyweight HIIT Workouts for Beginners

If you're new to fitness and looking for an effective way to get in shape, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. They require no equipment, can be done at home, and are highly efficient in burning calories and improving your cardiovascular fitness. Updated December 2025, here are the best bodyweight HIIT workouts for beginners that you can easily incorporate into your routine!

1. Jumping Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 8-10 per minute

Jumping jacks are a great way to warm up and get your heart rate up.

2. Bodyweight Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 5-7 per minute

Stand with your feet shoulder-width apart, squat down as if sitting back in a chair, and return to standing.

3. Push-Ups

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 7-10 per minute

Start in a plank position, lower your body to the ground, and push back up. Modify by doing knee push-ups if needed.

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 8-12 per minute

Run in place while bringing your knees up to hip level as quickly as possible.

5. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 8-11 per minute

From a plank position, alternate bringing your knees toward your chest rapidly.

6. Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 6-9 per minute

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

7. Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 3-5 per minute

Hold your body in a straight line from head to heels, engaging your core.

8. Burpees

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

Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

9. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 7-10 per minute

Leap from side to side, landing on one foot and bringing the opposite foot behind.

10. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 3
• Calories Burned: Approximately 10-12 per minute

Jump up, bringing your knees toward your chest before landing softly.

Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | |------------------|----------|-------|------| | Jumping Jacks | 30 sec | 15 sec| 3 | | Bodyweight Squats| 30 sec | 15 sec| 3 | | Push-Ups | 30 sec | 15 sec| 3 | | High Knees | 30 sec | 15 sec| 3 | | Mountain Climbers| 30 sec | 15 sec| 3 | | Lunges | 30 sec | 15 sec| 3 | | Plank | 30 sec | 15 sec| 3 | | Burpees | 30 sec | 15 sec| 3 | | Skaters | 30 sec | 15 sec| 3 | | Tuck Jumps | 30 sec | 15 sec| 3 |

Why Choose HipTrain for Your Fitness Journey?

Starting your fitness journey can be overwhelming, but with HipTrain, you have access to affordable personal training that fits your busy schedule. Our certified trainers provide live 1-on-1 video sessions tailored to your needs, making it easy to follow along from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.

Incorporate these bodyweight HIIT workouts into your routine, and watch your fitness levels soar!