Best Bodyweight HIIT Workouts for Beginners in 2025

Updated January 2026

Bodyweight HIIT workouts are an excellent way for beginners to get fit without needing any equipment. These high-intensity interval training sessions will elevate your heart rate, burn calories, and improve your overall fitness level. Here are the best bodyweight HIIT workouts for beginners in 2025, designed to be done at home or anywhere without any gear!

1. Basic Burpee Blast

Duration: 20 seconds on, 40 seconds rest
Sets: 5
Calories Burned: ~8-10 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | Burpees | 10 |

Tip: Focus on form—keep your back straight and land softly to protect your joints.

2. Jumping Jack Circuit

Duration: 30 seconds on, 30 seconds rest
Sets: 4
Calories Burned: ~5-8 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | Jumping Jacks | 20 |

Tip: Keep your arms and legs coordinated for maximum effectiveness.

3. Mountain Climber Madness

Duration: 30 seconds on, 30 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | Mountain Climbers | 15-20 |

Tip: Maintain a plank position to engage your core fully.

4. Squat and Reach

Duration: 20 seconds on, 40 seconds rest
Sets: 5
Calories Burned: ~6-8 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | Squats | 15 |

Tip: Push through your heels and squeeze your glutes at the top.

5. High Knees Drills

Duration: 30 seconds on, 30 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | High Knees | 30 |

Tip: Pump your arms to keep your heart rate up.

6. Plank to Push-Up

Duration: 30 seconds on, 30 seconds rest
Sets: 4
Calories Burned: ~10-15 per minute
Difficulty Level: Moderate

| Exercise | Reps | |-------------------|---------| | Plank to Push-Up | 8-10 |

Tip: Keep your body in a straight line from head to heels.

7. Side Lunges

Duration: 20 seconds on, 40 seconds rest
Sets: 5
Calories Burned: ~6-8 per minute
Difficulty Level: Easy

| Exercise | Reps | |-------------------|---------| | Side Lunges | 10 each side |

Tip: Push your hips back to engage your inner thighs and glutes.

8. Tuck Jumps

Duration: 20 seconds on, 40 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute
Difficulty Level: Moderate

| Exercise | Reps | |-------------------|---------| | Tuck Jumps | 8-10 |

Tip: Land softly to avoid straining your knees.

9. Lateral Bounds

Duration: 30 seconds on, 30 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute
Difficulty Level: Moderate

| Exercise | Reps | |-------------------|---------| | Lateral Bounds | 10 each side |

Tip: Keep your core engaged to maintain balance.

10. Cool Down Stretch

Duration: 5 minutes
Sets: N/A
Calories Burned: Minimal
Difficulty Level: Easy

| Stretch | Duration | |-------------------|---------| | Hamstring Stretch | 1 minute | | Quadriceps Stretch | 1 minute | | Shoulder Stretch | 1 minute | | Child's Pose | 1 minute | | Cobra Stretch | 1 minute |

Tip: Focus on breathing deeply during your stretches.

Why Choose HipTrain?

For beginners looking to enhance their bodyweight HIIT workouts, HipTrain offers affordable live 1-on-1 personal training sessions. This allows you to receive tailored guidance from certified trainers at your convenience. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Whether you're just starting or looking to elevate your fitness routine, these bodyweight HIIT workouts will help you achieve your goals while enjoying the flexibility of training from home.