Top 10 Bodyweight HIIT Workouts for Beginners in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is an excellent way for beginners to elevate their fitness levels without the need for expensive gym memberships or complicated equipment. Bodyweight HIIT workouts are particularly appealing as they can be done anywhere and are effective for burning calories, improving endurance, and building strength. Here are the top 10 bodyweight HIIT workouts for beginners in 2026, designed to get you sweating and moving!

1. Jumping Jacks and Squats

| Exercise | Duration | Sets | Rest | |-----------------|-----------|------|-----------| | Jumping Jacks | 30 seconds| 3 | 15 seconds| | Bodyweight Squats| 30 seconds| | |

Calories Burned: Approximately 200-300
Equipment Needed: None
Difficulty Level: Easy

2. Mountain Climbers and Push-Ups

| Exercise | Duration | Sets | Rest | |---------------------|-----------|------|-----------| | Mountain Climbers | 30 seconds| 3 | 20 seconds| | Push-Ups | 30 seconds| | |

Calories Burned: Approximately 250-350
Equipment Needed: None
Difficulty Level: Moderate

3. High Knees and Plank Jacks

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | High Knees | 30 seconds| 3 | 15 seconds| | Plank Jacks | 30 seconds| | |

Calories Burned: Approximately 300-400
Equipment Needed: None
Difficulty Level: Moderate

4. Burpees and Lunges

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-----------| | Burpees | 30 seconds| 3 | 30 seconds| | Alternating Lunges| 30 seconds| | |

Calories Burned: Approximately 400-500
Equipment Needed: None
Difficulty Level: Intermediate

5. Side Lunges and Tricep Dips

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Side Lunges | 30 seconds| 3 | 20 seconds| | Tricep Dips (on a chair)| 30 seconds| | |

Calories Burned: Approximately 250-350
Equipment Needed: Chair
Difficulty Level: Moderate

6. Skaters and Bicycle Crunches

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Skaters | 30 seconds| 3 | 15 seconds| | Bicycle Crunches | 30 seconds| | |

Calories Burned: Approximately 200-300
Equipment Needed: None
Difficulty Level: Easy

7. Bear Crawls and Wall Sit

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Bear Crawls | 30 seconds| 3 | 20 seconds| | Wall Sit | 30 seconds| | |

Calories Burned: Approximately 150-250
Equipment Needed: Wall
Difficulty Level: Moderate

8. Tuck Jumps and Reverse Crunches

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Tuck Jumps | 30 seconds| 3 | 30 seconds| | Reverse Crunches | 30 seconds| | |

Calories Burned: Approximately 300-400
Equipment Needed: None
Difficulty Level: Intermediate

9. Flutter Kicks and Crab Walks

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Flutter Kicks | 30 seconds| 3 | 15 seconds| | Crab Walks | 30 seconds| | |

Calories Burned: Approximately 200-300
Equipment Needed: None
Difficulty Level: Easy

10. Shadow Boxing and Glute Bridges

| Exercise | Duration | Sets | Rest | |--------------------|-----------|------|-----------| | Shadow Boxing | 30 seconds| 3 | 20 seconds| | Glute Bridges | 30 seconds| | |

Calories Burned: Approximately 250-350
Equipment Needed: None
Difficulty Level: Easy

Why Choose HipTrain for Your HIIT Workouts?

If you’re looking for personalized guidance while doing these workouts, consider HipTrain for affordable 1-on-1 live personal training sessions. Our certified personal trainers provide tailored HIIT workout plans, ensuring you stay motivated and on track. Plus, our sessions are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health. With flexible scheduling, you can easily fit your workouts into your busy lifestyle.