Best Bodyweight HIIT Workouts for Beginners 2025

As we step into 2025, the popularity of bodyweight HIIT workouts continues to soar, especially among beginners looking to get fit without the need for a gym membership. These high-intensity interval training (HIIT) workouts not only burn calories but also improve strength, endurance, and flexibility. Here’s a list of the best bodyweight HIIT workouts for beginners that you can easily do at home, no equipment necessary!

Updated January 2026

1. Jumping Jacks and Push-ups

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |------------------|---------------|-------| | Jumping Jacks | 30 seconds | 15 sec| | Push-ups | 30 seconds | 15 sec|

Calories Burned: Approximately 200 calories

2. Bodyweight Squats and Mountain Climbers

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Bodyweight Squats | 30 seconds | 15 sec| | Mountain Climbers | 30 seconds | 15 sec|

Calories Burned: Approximately 220 calories

3. High Knees and Plank Jacks

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | High Knees | 30 seconds | 15 sec| | Plank Jacks | 30 seconds | 15 sec|

Calories Burned: Approximately 210 calories

4. Burpees and Sit-ups

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Burpees | 30 seconds | 15 sec| | Sit-ups | 30 seconds | 15 sec|

Calories Burned: Approximately 250 calories

5. Lateral Lunges and Russian Twists

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Lateral Lunges | 30 seconds | 15 sec| | Russian Twists | 30 seconds | 15 sec|

Calories Burned: Approximately 230 calories

6. Skaters and Leg Raises

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Skaters | 30 seconds | 15 sec| | Leg Raises | 30 seconds | 15 sec|

Calories Burned: Approximately 200 calories

7. Tuck Jumps and Side Plank

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Tuck Jumps | 30 seconds | 15 sec| | Side Plank (each side)| 30 seconds | 15 sec|

Calories Burned: Approximately 240 calories

8. Reverse Lunges and Bicycle Crunches

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Reverse Lunges | 30 seconds | 15 sec| | Bicycle Crunches | 30 seconds | 15 sec|

Calories Burned: Approximately 220 calories

9. Inch Worms and Wall Sits

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Inch Worms | 30 seconds | 15 sec| | Wall Sits | 30 seconds | 15 sec|

Calories Burned: Approximately 180 calories

10. Star Jumps and Flutter Kicks

Workout Overview:

• Duration: 20 minutes
• Sets: 4
• Reps: 30 seconds each exercise, 15 seconds rest

| Exercise | Reps/Duration | Rest | |--------------------|---------------|-------| | Star Jumps | 30 seconds | 15 sec| | Flutter Kicks | 30 seconds | 15 sec|

Calories Burned: Approximately 230 calories

Conclusion

Bodyweight HIIT workouts are perfect for beginners who want to kickstart their fitness journey in 2025. These exercises can be done anywhere and require no equipment, making them extremely convenient.

For those looking for personalized guidance, consider trying HipTrain. With live 1-on-1 video personal training sessions led by certified trainers, you can receive tailored workout plans that fit your busy schedule—all at an affordable price. Plus, your sessions may be eligible for payment through HSA/FSA!