Best Bodyweight HIIT Workouts for Beginners 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way for beginners to get fit without needing a gym membership or expensive equipment. Bodyweight HIIT workouts are particularly appealing because they can be done anywhere and are highly effective for burning calories and building strength. Here’s a list of the best bodyweight HIIT workouts for beginners that you can start incorporating into your fitness routine today.

1. Jumping Jacks Intervals

Workout Structure:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~5 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Jumping Jacks | 20 | 4 | 20 sec |

Equipment Needed: None
Difficulty Level: Easy

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2. Bodyweight Squats

Workout Structure:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~8 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Bodyweight Squats | 15 | 5 | 30 sec |

Equipment Needed: None
Difficulty Level: Easy

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3. Push-Up Variations

Workout Structure:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: ~10 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Standard Push-Ups | 10 | 4 | 30 sec | | Knee Push-Ups | 10 | 4 | 30 sec |

Equipment Needed: None
Difficulty Level: Moderate

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4. High Knees

Workout Structure:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: ~12 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | High Knees | 20 | 5 | 20 sec |

Equipment Needed: None
Difficulty Level: Easy

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5. Plank Jacks

Workout Structure:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: ~9 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Plank Jacks | 15 | 4 | 30 sec |

Equipment Needed: None
Difficulty Level: Moderate

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6. Burpees

Workout Structure:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~15 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Burpees | 5 | 4 | 20 sec |

Equipment Needed: None
Difficulty Level: Hard

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7. Mountain Climbers

Workout Structure:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~10 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Mountain Climbers | 15 | 5 | 30 sec |

Equipment Needed: None
Difficulty Level: Moderate

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8. Lateral Lunges

Workout Structure:

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: ~8 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Lateral Lunges | 10 | 4 | 30 sec |

Equipment Needed: None
Difficulty Level: Easy

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9. Tuck Jumps

Workout Structure:

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~12 calories/min

| Exercise | Reps | Sets | Duration | |-------------------|------|------|------------| | Tuck Jumps | 8 | 4 | 20 sec |

Equipment Needed: None
Difficulty Level: Hard

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10. Cool Down with Stretching

Workout Structure:

• Duration: 5-10 minutes
• Sets: 1
• Calories Burned: Minimal

| Exercise | Duration | |-------------------|------------| | Full Body Stretch | 5-10 min |

Equipment Needed: None
Difficulty Level: Easy

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Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable personal training solutions tailored to your needs. Our certified personal trainers provide live 1-on-1 video sessions, ensuring you receive personalized attention and guidance in your bodyweight HIIT workouts. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

With the flexibility to fit your busy schedule, HipTrain is your go-to option for effective and affordable fitness training.