Best Bodyweight HIIT Workouts for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to get fit, especially for beginners looking to maximize their workouts without needing a gym. Bodyweight HIIT workouts are effective and can be done anywhere, making them perfect for home workouts. Here’s a list of the best bodyweight HIIT workouts for beginners in 2026 that you can try today!

1. Jumping Jacks & Push-Ups Combo

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~120
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Reps | Sets | |-------------------|-------|------| | Jumping Jacks | 20 | 5 | | Push-Ups | 10 | 5 |

2. Squat Jumps & Plank Holds

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~150
• Equipment Needed: None
• Difficulty Level: Easy to Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Squat Jumps | 15 | 4 | | Plank Holds | 30 sec| 4 |

3. Burpees & Mountain Climbers

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~180
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Burpees | 10 | 5 | | Mountain Climbers | 20 | 5 |

4. High Knees & Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~160
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | High Knees | 30 sec| 4 | | Lateral Lunges | 10 each| 4 |

5. Tuck Jumps & Side Plank Dips

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~170
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Tuck Jumps | 10 | 5 | | Side Plank Dips | 10 each| 5 |

6. Skaters & Bicycle Crunches

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~140
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Skaters | 15 each| 4 | | Bicycle Crunches | 20 | 4 |

7. Inchworms & Reverse Lunges

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~130
• Equipment Needed: None
• Difficulty Level: Easy to Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Inchworms | 5 | 5 | | Reverse Lunges | 10 each| 5 |

8. Wall Sit & Jumping Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~150
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | |-------------------|----------|------| | Wall Sit | 30 sec | 4 | | Jumping Lunges | 10 each | 4 |

9. Crab Toe Touches & Flutter Kicks

• Duration: 20 seconds on, 10 seconds off
• Sets: 5 rounds
• Calories Burned: ~120
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Reps | Sets | |-------------------|-------|------| | Crab Toe Touches | 10 each| 5 | | Flutter Kicks | 20 | 5 |

10. Bear Crawls & Russian Twists

• Duration: 30 seconds on, 15 seconds off
• Sets: 4 rounds
• Calories Burned: ~160
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Reps | Sets | |-------------------|-------|------| | Bear Crawls | 30 sec| 4 | | Russian Twists | 15 each| 4 |

Conclusion

These bodyweight HIIT workouts are perfect for beginners looking to enhance their fitness journey in 2026. Remember that consistency is key, and always listen to your body. For those who want personalized guidance, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a budget-friendly option for busy professionals.