Top 10 Bodyweight HIIT Workouts for Beginners 2025

Are you looking to kickstart your fitness journey with effective and engaging workouts? Bodyweight HIIT (High-Intensity Interval Training) is perfect for beginners as it requires no equipment and can be done from the comfort of your home. In this guide, we’ve compiled the Top 10 Bodyweight HIIT Workouts for Beginners to help you build strength, increase endurance, and burn calories efficiently. Updated January 2026, these workouts are designed to get you moving and sweating in no time!

1. Jumping Jacks & Squats Combo

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~50
• Difficulty: Easy
• Equipment: None

| Exercise | Duration | Reps | |------------------|----------|--------| | Jumping Jacks | 20 sec | N/A | | Rest | 10 sec | N/A | | Bodyweight Squats| 20 sec | N/A | | Rest | 10 sec | N/A |

2. Push-Up & Mountain Climber Circuit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~60
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |---------------------|----------|--------| | Push-Ups | 30 sec | N/A | | Rest | 15 sec | N/A | | Mountain Climbers | 30 sec | N/A | | Rest | 15 sec | N/A |

3. High Knees & Plank Jacks

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~55
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |------------------|----------|--------| | High Knees | 20 sec | N/A | | Rest | 10 sec | N/A | | Plank Jacks | 20 sec | N/A | | Rest | 10 sec | N/A |

4. Burpees & Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~70
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |------------------|----------|--------| | Burpees | 30 sec | N/A | | Rest | 15 sec | N/A | | Alternating Lunges| 30 sec | N/A | | Rest | 15 sec | N/A |

5. Side Lunges & Plank Holds

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~50
• Difficulty: Easy
• Equipment: None

| Exercise | Duration | Reps | |------------------|----------|--------| | Side Lunges | 20 sec | N/A | | Rest | 10 sec | N/A | | Plank Hold | 20 sec | N/A | | Rest | 10 sec | N/A |

6. Skaters & Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~65
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |----------------------|----------|--------| | Skaters | 30 sec | N/A | | Rest | 15 sec | N/A | | Bicycle Crunches | 30 sec | N/A | | Rest | 15 sec | N/A |

7. Tuck Jumps & Russian Twists

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~60
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |----------------------|----------|--------| | Tuck Jumps | 20 sec | N/A | | Rest | 10 sec | N/A | | Russian Twists | 20 sec | N/A | | Rest | 10 sec | N/A |

8. Bear Crawls & Wall Sit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~55
• Difficulty: Easy
• Equipment: None

| Exercise | Duration | Reps | |----------------------|----------|--------| | Bear Crawls | 30 sec | N/A | | Rest | 15 sec | N/A | | Wall Sit | 30 sec | N/A | | Rest | 15 sec | N/A |

9. Star Jumps & Shoulder Taps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~65
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |----------------------|----------|--------| | Star Jumps | 20 sec | N/A | | Rest | 10 sec | N/A | | Shoulder Taps | 20 sec | N/A | | Rest | 10 sec | N/A |

10. Inch Worms & Reverse Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~70
• Difficulty: Moderate
• Equipment: None

| Exercise | Duration | Reps | |----------------------|----------|--------| | Inch Worms | 30 sec | N/A | | Rest | 15 sec | N/A | | Reverse Lunges | 30 sec | N/A | | Rest | 15 sec | N/A |

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