Top 10 Bodyweight HIIT Workouts for Beginners 2025

As we step into 2025, bodyweight High-Intensity Interval Training (HIIT) remains one of the most effective ways for beginners to get fit without needing any equipment. These workouts are perfect for building strength, improving cardiovascular health, and burning calories—all from the comfort of your home. Here’s a list of the top 10 bodyweight HIIT workouts for beginners, updated January 2026.

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Reps | Calories Burned | |------------------|----------|------|------------|------------------| | Jumping Jacks | 30 sec | 3 | N/A | 8-10 | | Push-Ups | 30 sec | 3 | 5-10 | 15-20 |

Description: This classic combo gets your heart rate up and strengthens your chest and shoulders.

2. Bodyweight Squats and High Knees

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Bodyweight Squats | 30 sec | 3 | 10-15 | 10-15 | | High Knees | 30 sec | 3 | N/A | 12-15 |

Description: Squats build lower body strength, while high knees enhance your agility and cardiovascular fitness.

3. Plank to Shoulder Tap and Mountain Climbers

| Exercise | Duration | Sets | Reps | Calories Burned | |----------------------------|----------|------|------------|------------------| | Plank to Shoulder Tap | 30 sec | 3 | 10-12 | 10-12 | | Mountain Climbers | 30 sec | 3 | N/A | 15-20 |

Description: This workout targets your core and improves stability while also getting your heart pumping.

4. Burpees and Lateral Lunges

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Burpees | 30 sec | 3 | 5-10 | 20-30 | | Lateral Lunges | 30 sec | 3 | 6-8 per side| 10-15 |

Description: Burpees are a full-body workout, while lateral lunges target the glutes and inner thighs.

5. Glute Bridges and Skaters

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Glute Bridges | 30 sec | 3 | 10-15 | 8-10 | | Skaters | 30 sec | 3 | N/A | 12-15 |

Description: These exercises strengthen your glutes and improve lateral movement, ideal for building a strong foundation.

6. Bicycle Crunches and Jump Squats

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Bicycle Crunches | 30 sec | 3 | 10-15 | 8-12 | | Jump Squats | 30 sec | 3 | 5-10 | 15-20 |

Description: Bicycle crunches target the core, while jump squats enhance explosive strength in your legs.

7. Tricep Dips and Side Plank

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Tricep Dips | 30 sec | 3 | 8-10 | 8-10 | | Side Plank (each side)| 30 sec | 3 | N/A | 5-8 |

Description: This workout focuses on your arms and core stability, crucial for overall body strength.

8. Reverse Lunges and Tuck Jumps

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Reverse Lunges | 30 sec | 3 | 8-10 per side| 10-15 | | Tuck Jumps | 30 sec | 3 | 5-8 | 15-20 |

Description: Reverse lunges are excellent for balance, while tuck jumps improve your explosive power.

9. Bear Crawl and Plank Jacks

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Bear Crawl | 30 sec | 3 | N/A | 10-15 | | Plank Jacks | 30 sec | 3 | N/A | 12-15 |

Description: Bear crawls engage multiple muscle groups, while plank jacks combine core strength and cardio.

10. Shadow Boxing and Cool Down Stretch

| Exercise | Duration | Sets | Reps | Calories Burned | |--------------------|----------|------|------------|------------------| | Shadow Boxing | 30 sec | 3 | N/A | 10-15 | | Cool Down Stretch | 2 min | 1 | N/A | 5-10 |

Description: Shadow boxing is a fun way to finish your workout, while stretching helps with recovery and flexibility.

Conclusion

These bodyweight HIIT workouts are not only effective but also convenient for beginners looking to get fit without any equipment. If you're ready to take your fitness journey to the next level, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can guide you through personalized workouts tailored to your needs, all while being HSA/FSA approved for eligible expenses.