Best HIIT Workout Plans for Beginners with Personal Trainers

High-Intensity Interval Training (HIIT) is a fantastic way for beginners to jumpstart their fitness journey. By alternating between short bursts of intense activity and periods of rest or lower-intensity exercise, HIIT can help burn calories, build endurance, and improve overall fitness. If you're looking to get started with HIIT, having a personal trainer can provide you with the guidance and motivation you need. Here are the best HIIT workout plans for beginners, updated January 2026, along with personal trainer recommendations.

1. Basic Bodyweight HIIT

Overview: This beginner-friendly routine uses only your body weight, making it easy to do anywhere.

Workout Table:

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-----------| | Jumping Jacks | 30 seconds| 3 | 30 seconds | | Bodyweight Squats | 30 seconds| 3 | 30 seconds | | Push-Ups | 30 seconds| 3 | 30 seconds | | High Knees | 30 seconds| 3 | 30 seconds | | Plank | 30 seconds| 3 | 30 seconds |

Equipment Needed: None
Calories Burned: Approximately 200-300 per session
Difficulty Level: Easy

2. Dumbbell HIIT Routine

Overview: Incorporating dumbbells adds resistance to your workout, enhancing muscle engagement.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Dumbbell Thrusters | 30 seconds| 3 | 30 seconds | | Mountain Climbers | 30 seconds| 3 | 30 seconds | | Dumbbell Rows | 30 seconds| 3 | 30 seconds | | Burpees | 30 seconds| 3 | 30 seconds | | Russian Twists | 30 seconds| 3 | 30 seconds |

Equipment Needed: Dumbbells (light to moderate weight)
Calories Burned: Approximately 250-350 per session
Difficulty Level: Moderate

3. Cardio Blast HIIT

Overview: This routine focuses on cardio exercises to elevate heart rates quickly.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Jump Rope | 30 seconds| 4 | 20 seconds | | Skaters | 30 seconds| 4 | 20 seconds | | Box Jumps | 30 seconds| 4 | 20 seconds | | Sprint on the Spot | 30 seconds| 4 | 20 seconds | | Side Lunges | 30 seconds| 4 | 20 seconds |

Equipment Needed: Jump rope, sturdy box or step
Calories Burned: Approximately 300-400 per session
Difficulty Level: Moderate to Hard

4. HIIT with Resistance Bands

Overview: Resistance bands are perfect for beginners looking to build strength and flexibility.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Band Squats | 30 seconds| 3 | 30 seconds | | Band Chest Press | 30 seconds| 3 | 30 seconds | | Band Deadlifts | 30 seconds| 3 | 30 seconds | | Band Lateral Raises | 30 seconds| 3 | 30 seconds | | Band Tricep Extensions | 30 seconds| 3 | 30 seconds |

Equipment Needed: Resistance bands
Calories Burned: Approximately 200-300 per session
Difficulty Level: Easy to Moderate

5. Outdoor HIIT Bootcamp

Overview: Utilizing outdoor spaces for a dynamic workout can be invigorating and fun.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Hill Sprints | 30 seconds| 3 | 1 minute | | Push-Ups on Grass | 30 seconds| 3 | 30 seconds | | Bear Crawls | 30 seconds| 3 | 30 seconds | | Jump Squats | 30 seconds| 3 | 30 seconds | | Plank Jacks | 30 seconds| 3 | 30 seconds |

Equipment Needed: None
Calories Burned: Approximately 300-450 per session
Difficulty Level: Moderate to Hard

6. Core-Focused HIIT

Overview: Strengthening your core is essential for overall fitness and stability.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Bicycle Crunches | 30 seconds| 3 | 30 seconds | | Plank | 30 seconds| 3 | 30 seconds | | Leg Raises | 30 seconds| 3 | 30 seconds | | Side Plank (each side)| 30 seconds| 3 | 30 seconds | | Flutter Kicks | 30 seconds| 3 | 30 seconds |

Equipment Needed: None
Calories Burned: Approximately 150-250 per session
Difficulty Level: Easy to Moderate

7. HIIT with Stability Ball

Overview: Adding a stability ball can enhance your balance and engage your core.

Workout Table:

| Exercise | Duration | Sets | Rest | |------------------------|-----------|------|-----------| | Ball Pass | 30 seconds| 3 | 30 seconds | | Stability Ball Squats | 30 seconds| 3 | 30 seconds | | Ball Wall Roll | 30 seconds| 3 | 30 seconds | | Plank on Ball | 30 seconds| 3 | 30 seconds | | Ball Mountain Climbers | 30 seconds| 3 | 30 seconds |

Equipment Needed: Stability ball
Calories Burned: Approximately 200-300 per session
Difficulty Level: Moderate

8. Online Personal Training HIIT

Overview: With the rise of technology, many trainers offer personalized HIIT plans through virtual sessions.

Benefits:

• Live 1-on-1 video personal training tailored to your fitness level.
• Affordable pricing compared to traditional gyms.
• Flexible scheduling for busy professionals.
• Certified personal trainers to guide you through every step.
• HSA/FSA approved for eligible expenses.

Conclusion

Starting a HIIT program as a beginner does not have to be daunting. With the right workout plans and a personal trainer to guide you, you can achieve your fitness goals in no time. Whether you prefer bodyweight exercises, resistance training, or outdoor workouts, there are plenty of options available.

To get started with your personalized HIIT training, consider HipTrain, an affordable solution for live 1-on-1 personal training.