Best Bodyweight HIIT Workouts for Beginners in 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice for beginners looking to improve their fitness levels without the need for expensive gym memberships or complicated equipment. In 2025, these workouts remain popular due to their effectiveness and adaptability for any fitness level. Here are the best bodyweight HIIT workouts for beginners that you can easily do at home.

1. Jumping Jacks and Squats

• Duration: 20 seconds each exercise
• Sets: 3
• Rest: 10 seconds between exercises
• Calories Burned: Approx. 100 calories
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Jumping Jacks | 20 sec | 3 | 10 sec | | Bodyweight Squats | 20 sec | 3 | 10 sec |

2. Push-Ups and High Knees

• Duration: 20 seconds each exercise
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: Approx. 120 calories
• Equipment Needed: None
• Difficulty Level: Easy to Moderate

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Push-Ups | 20 sec | 3 | 15 sec | | High Knees | 20 sec | 3 | 15 sec |

3. Lunges and Plank Jacks

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises
• Calories Burned: Approx. 130 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Forward Lunges | 30 sec | 3 | 20 sec | | Plank Jacks | 30 sec | 3 | 20 sec |

4. Burpees and Mountain Climbers

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 30 seconds between exercises
• Calories Burned: Approx. 150 calories
• Equipment Needed: None
• Difficulty Level: Moderate to Hard

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Burpees | 30 sec | 3 | 30 sec | | Mountain Climbers | 30 sec | 3 | 30 sec |

5. Glute Bridges and Side Leg Raises

• Duration: 20 seconds each exercise
• Sets: 4
• Rest: 15 seconds between exercises
• Calories Burned: Approx. 90 calories
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Glute Bridges | 20 sec | 4 | 15 sec | | Side Leg Raises | 20 sec | 4 | 15 sec |

6. Bicycle Crunches and Skaters

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises
• Calories Burned: Approx. 120 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Bicycle Crunches | 30 sec | 3 | 20 sec | | Skaters | 30 sec | 3 | 20 sec |

7. Wall Sit and T-Push-Ups

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 25 seconds between exercises
• Calories Burned: Approx. 110 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Wall Sit | 30 sec | 3 | 25 sec | | T-Push-Ups | 30 sec | 3 | 25 sec |

8. Star Jumps and Reverse Crunches

• Duration: 20 seconds each exercise
• Sets: 3
• Rest: 15 seconds between exercises
• Calories Burned: Approx. 140 calories
• Equipment Needed: None
• Difficulty Level: Moderate to Hard

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Star Jumps | 20 sec | 3 | 15 sec | | Reverse Crunches | 20 sec | 3 | 15 sec |

9. Inchworms and Russian Twists

• Duration: 30 seconds each exercise
• Sets: 3
• Rest: 20 seconds between exercises
• Calories Burned: Approx. 130 calories
• Equipment Needed: None
• Difficulty Level: Moderate

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Inchworms | 30 sec | 3 | 20 sec | | Russian Twists | 30 sec | 3 | 20 sec |

10. Cobra Stretch and Child’s Pose (Cool Down)

• Duration: 30 seconds each
• Sets: 1
• Rest: N/A
• Calories Burned: Minimal
• Equipment Needed: None
• Difficulty Level: Easy

| Exercise | Duration | Sets | Rest | |-------------------|----------|------|------| | Cobra Stretch | 30 sec | 1 | N/A | | Child's Pose | 30 sec | 1 | N/A |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine is a great way to build strength, improve cardiovascular fitness, and lose weight—all from the comfort of your home. For personalized guidance and structured programs, consider HipTrain, which offers affordable, live 1-on-1 video personal training with certified trainers. Plus, it's HSA/FSA approved for eligible expenses, making it an economical choice for busy professionals.