Top 10 Bodyweight HIIT Workouts for Beginners 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an effective way to get fit quickly, especially for beginners looking to build strength and endurance without the need for gym equipment. Bodyweight HIIT workouts are perfect for those just starting their fitness journey, allowing you to work out anytime, anywhere. Here are the top 10 bodyweight HIIT workouts for beginners in 2026 that you can easily incorporate into your routine.

1. Jumping Jacks and Push-Ups

Duration: 20 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: ~200

| Exercise | Reps | Sets | |----------------|----------|------| | Jumping Jacks | 20 | 4 | | Push-Ups | 10 | 4 |

Equipment Needed: None
Difficulty Level: Easy

2. Bodyweight Squats and Plank Holds

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~180

| Exercise | Reps | Sets | |-----------------|----------|------| | Bodyweight Squats| 15 | 5 | | Plank Holds | 30 seconds| 5 |

Equipment Needed: None
Difficulty Level: Easy

3. High Knees and Mountain Climbers

Duration: 20 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: ~220

| Exercise | Reps | Sets | |-------------------|----------|------| | High Knees | 20 | 4 | | Mountain Climbers | 15 | 4 |

Equipment Needed: None
Difficulty Level: Moderate

4. Lunges and Burpees

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~250

| Exercise | Reps | Sets | |---------------|------|------| | Lunges | 10 | 5 | | Burpees | 5 | 5 |

Equipment Needed: None
Difficulty Level: Moderate

5. Glute Bridges and Side Plank

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~150

| Exercise | Reps | Sets | |-----------------|----------|------| | Glute Bridges | 15 | 4 | | Side Plank | 30 seconds| 4 |

Equipment Needed: None
Difficulty Level: Easy

6. Skaters and Bicycle Crunches

Duration: 20 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: ~200

| Exercise | Reps | Sets | |-------------------|----------|------| | Skaters | 10 (each side) | 4 | | Bicycle Crunches | 15 | 4 |

Equipment Needed: None
Difficulty Level: Moderate

7. Tuck Jumps and Bear Crawls

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~230

| Exercise | Reps | Sets | |----------------|------|------| | Tuck Jumps | 10 | 5 | | Bear Crawls | 30 seconds | 5 |

Equipment Needed: None
Difficulty Level: Moderate to Hard

8. Wall Sit and Jump Squats

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~210

| Exercise | Reps | Sets | |---------------|--------------|------| | Wall Sit | 30 seconds | 4 | | Jump Squats | 10 | 4 |

Equipment Needed: Wall
Difficulty Level: Moderate

9. Reverse Crunches and Russian Twists

Duration: 20 seconds work, 10 seconds rest
Sets: 4 rounds
Calories Burned: ~180

| Exercise | Reps | Sets | |-------------------|----------|------| | Reverse Crunches | 15 | 4 | | Russian Twists | 10 (each side) | 4 |

Equipment Needed: None
Difficulty Level: Easy

10. Shadow Boxing and Side Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~220

| Exercise | Reps | Sets | |-----------------|------|------| | Shadow Boxing | 30 seconds | 5 | | Side Lunges | 10 (each side) | 5 |

Equipment Needed: None
Difficulty Level: Moderate

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These bodyweight HIIT workouts can be done at home, making them perfect for busy individuals. Each workout can be adjusted based on your fitness level, allowing you to build strength and endurance over time.

Why Choose HipTrain? With HipTrain, you can access affordable personal training sessions that offer live 1-on-1 video support from certified trainers. Our flexible scheduling options make it easy to fit workouts into your busy lifestyle, and our services are HSA/FSA approved for eligible expenses.