Best Bodyweight HIIT Workouts for Beginners in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to get fit without needing fancy equipment. Bodyweight HIIT workouts are particularly effective because they utilize your own body weight for resistance, making them accessible and easy to perform anywhere. Here are the best bodyweight HIIT workouts for beginners in 2026 that will help you build strength, endurance, and overall fitness.

1. Jumping Jacks & Bodyweight Squats

| Exercise | Duration | Sets | Reps | |---------------------|----------|------|--------| | Jumping Jacks | 30 sec | 3 | - | | Bodyweight Squats | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 200-300 per 30 minutes

Equipment Needed: None

2. Push-Ups & Mountain Climbers

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Push-Ups | 30 sec | 3 | 5-10 | | Mountain Climbers | 30 sec | 3 | 15-20 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 250-350 per 30 minutes

Equipment Needed: None

3. Burpees & Plank Holds

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Burpees | 30 sec | 3 | 5-10 | | Plank Holds | 30 sec | 3 | - | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 300-400 per 30 minutes

Equipment Needed: None

4. High Knees & Lunges

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | High Knees | 30 sec | 3 | - | | Forward Lunges | 30 sec | 3 | 10-12 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 250-350 per 30 minutes

Equipment Needed: None

5. Side Lunges & Plank Jacks

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Side Lunges | 30 sec | 3 | 10-12 | | Plank Jacks | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 200-300 per 30 minutes

Equipment Needed: None

6. Skaters & Tricep Dips

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Skaters | 30 sec | 3 | 10-15 | | Tricep Dips | 30 sec | 3 | 5-10 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 250-350 per 30 minutes

Equipment Needed: Sturdy chair or low table for dips

7. Tuck Jumps & Bicycle Crunches

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Tuck Jumps | 30 sec | 3 | 5-10 | | Bicycle Crunches | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 300-400 per 30 minutes

Equipment Needed: None

8. Bear Crawls & Flutter Kicks

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Bear Crawls | 30 sec | 3 | - | | Flutter Kicks | 30 sec | 3 | 10-15 | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 200-300 per 30 minutes

Equipment Needed: None

9. Star Jumps & Side Plank Rotations

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Star Jumps | 30 sec | 3 | 5-10 | | Side Plank Rotations| 30 sec | 3 | 5-10 (each side) | | Rest | 30 sec | 3 | - |

Calories Burned: Approximately 250-350 per 30 minutes

Equipment Needed: None

10. Cool Down with Stretching

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|--------| | Stretching | 5-10 min | 1 | - |

Calories Burned: Minimal but essential for recovery

Equipment Needed: None

Why Choose HipTrain?

When exploring bodyweight HIIT workouts, consider integrating HipTrain's live 1-on-1 personal training into your routine. Our certified trainers provide affordable sessions tailored to your fitness level, ensuring effective workouts that fit into your busy schedule. Plus, our services are HSA/FSA approved, making it easier to invest in your health.

Embrace the challenge of bodyweight HIIT workouts and kickstart your fitness journey in 2026!