Top 10 Bodyweight HIIT Workout Plans for Beginners

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way for beginners to boost their fitness levels using just their body weight. These workouts are efficient, effective, and can be done anywhere without the need for expensive equipment. Here are the top 10 bodyweight HIIT workout plans for beginners that can help you get started on your fitness journey.

1. Basic HIIT Circuit

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 200

| Exercise | Duration | Sets | |------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Bodyweight Squats| 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

2. Tabata Style HIIT

Duration: 16 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 180

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 20 sec | 8 | | Rest | 10 sec | 8 | | Mountain Climbers| 20 sec | 8 | | Rest | 10 sec | 8 |

3. Full Body Blast

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 250

| Exercise | Duration | Sets | |---------------------|----------|------| | Burpees | 30 sec | 3 | | Alternating Lunges | 30 sec | 3 | | Tricep Dips (on a chair)| 30 sec | 3 | | Side Plank (15 sec each side)| 30 sec | 3 | | Rest | 1 min | 3 |

4. Cardio Core HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 220

| Exercise | Duration | Sets | |------------------------|----------|------| | Skaters | 30 sec | 3 | | Russian Twists | 30 sec | 3 | | Plank Jacks | 30 sec | 3 | | Bicycle Crunches | 30 sec | 3 | | Rest | 30 sec | 3 |

5. Quick HIIT for Busy Schedules

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 150

| Exercise | Duration | Sets | |------------------------|----------|------| | Jump Squats | 30 sec | 2 | | Push-Up to T-Plank | 30 sec | 2 | | High Knees | 30 sec | 2 | | Plank | 30 sec | 2 | | Rest | 30 sec | 2 |

6. Strength & Cardio Combo

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 240

| Exercise | Duration | Sets | |------------------------|----------|------| | Bodyweight Squats | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Jumping Jacks | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Rest | 1 min | 3 |

7. 20-Minute AMRAP

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 200

| Exercise | Reps | Sets | |------------------------|------|------| | Burpees | 5 | AMRAP| | Push-Ups | 10 | AMRAP| | Squats | 15 | AMRAP| | Plank Jacks | 10 | AMRAP|

8. Family-Friendly HIIT

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 230

| Exercise | Duration | Sets | |------------------------|----------|------| | Animal Walks | 30 sec | 3 | | Balloon Pop (jumping) | 30 sec | 3 | | Freeze Dance | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

9. Mobility & Flexibility HIIT

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 180

| Exercise | Duration | Sets | |------------------------|----------|------| | Dynamic Stretches | 30 sec | 3 | | Cat-Cow Stretch | 30 sec | 3 | | Hip Openers | 30 sec | 3 | | Forward Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

10. Cool Down HIIT

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Easy
Calories Burned: Approx. 100

| Exercise | Duration | Sets | |------------------------|----------|------| | Deep Breathing | 1 min | 1 | | Seated Forward Bend | 1 min | 1 | | Child's Pose | 1 min | 1 | | Side Stretch | 1 min | 1 | | Rest | 1 min | 1 |

These bodyweight HIIT workouts are perfect for beginners looking to improve their fitness without the intimidation of a gym setting. Each plan can be done from the comfort of your home, and with the right guidance, you can achieve significant results.

If you're ready to take your fitness journey to the next level, consider HipTrain for affordable personal training. With live 1-on-1 video sessions, certified trainers, and flexible scheduling, you can work out on your terms. Plus, our services are HSA/FSA approved for eligible expenses.