Best HIIT Workout Plans for Beginners

High-Intensity Interval Training (HIIT) is an effective workout method that alternates between intense bursts of activity and fixed periods of less-intense activity or complete rest. It's perfect for beginners looking to boost their fitness levels quickly. Here are the Best HIIT Workout Plans for Beginners to kickstart your fitness journey in 2026.

1. Bodyweight HIIT Workout

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Easy
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Rest | |----------------|----------|--------| | Jumping Jacks | 30 sec | 15 sec | | Bodyweight Squats | 30 sec | 15 sec | | Push-Ups | 30 sec | 15 sec | | High Knees | 30 sec | 15 sec | | Plank | 30 sec | 15 sec | | Repeat 3 times | | |

2. Beginner Circuit HIIT

• Duration: 25 minutes
• Equipment: Dumbbells (optional)
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Sets | Reps | Rest | |-----------------|------|------|--------| | Dumbbell Deadlifts | 3 | 10 | 30 sec | | Mountain Climbers | 3 | 30 sec | 30 sec | | Dumbbell Shoulder Press | 3 | 10 | 30 sec | | Burpees | 3 | 10 | 30 sec | | Repeat circuit | | | |

3. Tabata Training

• Duration: 16 minutes
• Equipment: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Duration | Rest | |----------------|----------|--------| | Burpees | 20 sec | 10 sec | | Squat Jumps | 20 sec | 10 sec | | Push-Ups | 20 sec | 10 sec | | Plank Jacks | 20 sec | 10 sec | | Repeat 4 times | | |

4. 20-Minute HIIT Cardio Blast

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Duration | Rest | |----------------|----------|--------| | Skaters | 30 sec | 15 sec | | Jump Squats | 30 sec | 15 sec | | Push-Ups | 30 sec | 15 sec | | Bicycle Crunches| 30 sec | 15 sec | | Repeat 3 times | | |

5. Dumbbell HIIT Workout

• Duration: 30 minutes
• Equipment: Dumbbells
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Sets | Reps | Rest | |------------------------|------|------|--------| | Dumbbell Thrusters | 3 | 12 | 30 sec | | Renegade Rows | 3 | 10 | 30 sec | | Dumbbell Lunges | 3 | 10 | 30 sec | | Plank to Push-Up | 3 | 10 | 30 sec |

6. Core-Focused HIIT

• Duration: 20 minutes
• Equipment: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 200-300
• Workout Table:

| Exercise | Duration | Rest | |--------------------|----------|--------| | Russian Twists | 30 sec | 15 sec | | Leg Raises | 30 sec | 15 sec | | Plank | 30 sec | 15 sec | | Side Plank (each side)| 30 sec | 15 sec | | Repeat 3 times | | |

7. HIIT for Fat Loss

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-400
• Workout Table:

| Exercise | Sets | Reps | Rest | |--------------------|------|------|--------| | Jumping Jacks | 4 | 30 sec | 30 sec | | Push-Ups | 4 | 10 | 30 sec | | Squat Jumps | 4 | 15 | 30 sec | | Burpees | 4 | 10 | 30 sec |

8. HIIT Stretch and Strength

• Duration: 30 minutes
• Equipment: Resistance bands (optional)
• Difficulty Level: Easy
• Calories Burned: Approximately 250-350
• Workout Table:

| Exercise | Sets | Reps | Rest | |------------------------|------|------|--------| | Resistance Band Squats | 3 | 12 | 30 sec | | Lateral Band Walks | 3 | 10 | 30 sec | | Standing Band Rows | 3 | 10 | 30 sec | | Seated Forward Bend | 3 | 30 sec | 30 sec |

9. HIIT Running Plan

• Duration: 30 minutes
• Equipment: Running shoes
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-450
• Workout Table:

| Activity | Duration | Pace | Rest | |----------------|----------|----------|--------| | Sprint | 30 sec | 80-90% max effort | 90 sec | | Jogging | 1 min | 60-70% max effort | | | Repeat 5 times | | | |

10. Dance HIIT

• Duration: 30 minutes
• Equipment: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 200-350
• Workout Table:

| Exercise | Duration | Rest | |------------------|----------|--------| | High-Energy Dance Moves | 1 min | 15 sec | | Freestyle Dance | 1 min | 15 sec | | Repeat 5 times | | |

Why Choose HipTrain for Your HIIT Workouts?

HipTrain offers affordable personal training with live 1-on-1 video sessions that cater to beginners. Our certified personal trainers will guide you through these HIIT workouts, ensuring you maintain proper form and maximize your results. Plus, our services are HSA/FSA approved, making it easier to invest in your health without breaking the bank. With flexible scheduling, you can fit workouts into your busy lifestyle.

Updated January 2026. Start your HIIT journey with the best plans tailored for beginners and experience the benefits of personalized training with HipTrain!