Best HIIT Workouts for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to get fit quickly and effectively. With short bursts of intense exercise followed by rest periods, HIIT can help burn calories and improve cardiovascular health in a fraction of the time compared to traditional workouts. Here are the best HIIT workouts for beginners in 2026 that you can do from the comfort of your home.

1. Bodyweight HIIT Workout

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 300-400 per hour

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jumping Jacks | 30 | 3 | | Bodyweight Squats | 30 | 3 | | Push-Ups | 30 | 3 | | Rest | 30 | 3 |

2. Dumbbell HIIT Workout

• Equipment Needed: Dumbbells (light to moderate weight)
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 350-450 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Dumbbell Thrusters | 30 | 3 | | Bent-over Rows | 30 | 3 | | Dumbbell Lunges | 30 | 3 | | Rest | 30 | 3 |

3. Cardio HIIT Workout

• Equipment Needed: Jump rope or a clear space
• Difficulty Level: Easy
• Calories Burned: Approximately 400-500 per hour

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Jump Rope | 30 | 3 | | High Knees | 30 | 3 | | Burpees | 30 | 3 | | Rest | 30 | 3 |

4. Tabata HIIT Workout

• Equipment Needed: None or light weights
• Difficulty Level: Moderate
• Calories Burned: Approximately 300-500 per hour

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Squat Jumps | 20 | 8 | | Push-Ups | 20 | 8 | | Plank | 20 | 8 | | Rest | 10 | 8 |

5. Core HIIT Workout

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 250-350 per hour

| Exercise | Duration (seconds) | Sets | |-------------------|-------------------|------| | Mountain Climbers | 30 | 3 | | Russian Twists | 30 | 3 | | Bicycle Crunches | 30 | 3 | | Rest | 30 | 3 |

6. Kickboxing HIIT Workout

• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: Approximately 400-600 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Jab-Cross Combo | 30 | 3 | | Front Kicks | 30 | 3 | | Side Kicks | 30 | 3 | | Rest | 30 | 3 |

7. Circuit HIIT Workout

• Equipment Needed: Resistance bands (optional)
• Difficulty Level: Moderate
• Calories Burned: Approximately 350-450 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Burpees | 30 | 3 | | Push-Ups | 30 | 3 | | Resistance Band Rows | 30 | 3 | | Rest | 30 | 3 |

8. Yoga HIIT Workout

• Equipment Needed: Yoga mat
• Difficulty Level: Easy
• Calories Burned: Approximately 200-300 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Downward Dog to Plank | 30 | 3 | | Warrior II | 30 | 3 | | Chair Pose | 30 | 3 | | Rest | 30 | 3 |

9. Outdoor HIIT Workout

• Equipment Needed: None
• Difficulty Level: Easy to Moderate
• Calories Burned: Approximately 400-500 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Sprints (100m) | 30 | 3 | | Walking Lunges | 30 | 3 | | Hill Climbers | 30 | 3 | | Rest | 30 | 3 |

10. Dance HIIT Workout

• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: Approximately 350-450 per hour

| Exercise | Duration (seconds) | Sets | |-------------------------|-------------------|------| | Dance Freestyle | 30 | 3 | | Squat and Twist | 30 | 3 | | Side Steps | 30 | 3 | | Rest | 30 | 3 |

Get Started with HipTrain

If you're looking to kickstart your fitness journey with personalized guidance, HipTrain offers affordable live 1-on-1 video personal training. Our certified trainers can help you design a HIIT workout plan tailored to your needs, all from the comfort of your home. Plus, our services are HSA/FSA approved, making it easier to invest in your health.