Top 10 HIIT Workout Plans for Beginners in 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has gained immense popularity among fitness enthusiasts, especially for beginners looking to jumpstart their fitness journey. HIIT workouts are effective, time-efficient, and can be adapted to any fitness level. If you're new to HIIT, here are the top 10 beginner-friendly HIIT workout plans for 2026 that will help you build strength and endurance.

1. Basic Bodyweight HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~150

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Bodyweight Squats| 15 | 3 | 30 sec | | Mountain Climbers| 20 | 3 | 30 sec | | Rest | - | - | 30 sec |

2. Tabata Training

• Duration: 16 minutes
• Equipment Needed: Timer
• Difficulty Level: Easy
• Calories Burned: ~200

| Exercise | Duration | Sets | |------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 |

3. Circuit Training HIIT

• Duration: 25 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Easy to Moderate
• Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Dumbbell Deadlifts| 10 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Jump Squats | 12 | 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Rest | - | - | 30 sec |

4. Core-Focused HIIT

• Duration: 20 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~150

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Plank Jacks | 15 | 3 | 30 sec | | Russian Twists | 10 (each side)| 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Rest | - | - | 30 sec |

5. Dumbbell HIIT

• Duration: 30 minutes
• Equipment Needed: Dumbbells
• Difficulty Level: Moderate
• Calories Burned: ~300

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Dumbbell Thrusters| 10 | 3 | 30 sec | | Renegade Rows | 8 (each side)| 3 | 30 sec | | Dumbbell Swings | 12 | 3 | 30 sec | | Rest | - | - | 30 sec |

6. Cardio HIIT

• Duration: 25 minutes
• Equipment Needed: Jump Rope (optional)
• Difficulty Level: Easy
• Calories Burned: ~200

| Exercise | Duration | Sets | |------------------|----------|------| | High Knees | 30 sec | 4 | | Jump Rope | 30 sec | 4 | | Rest | 30 sec | 4 |

7. Yoga HIIT

• Duration: 30 minutes
• Equipment Needed: Yoga Mat
• Difficulty Level: Easy
• Calories Burned: ~180

| Exercise | Duration | Sets | |------------------|----------|------| | Sun Salutations | 1 min | 3 | | Chair Pose | 30 sec | 3 | | Warrior II | 30 sec (each side)| 3 | | Rest | 30 sec | 3 |

8. Full-Body HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Moderate
• Calories Burned: ~250

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Burpees | 8 | 3 | 30 sec | | Push-Ups | 10 | 3 | 30 sec | | Jump Squats | 12 | 3 | 30 sec | | Plank | 30 sec| 3 | 30 sec | | Rest | - | - | 30 sec |

9. Kettlebell HIIT

• Duration: 30 minutes
• Equipment Needed: Kettlebell
• Difficulty Level: Moderate
• Calories Burned: ~300

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Kettlebell Swings| 12 | 3 | 30 sec | | Goblet Squats | 10 | 3 | 30 sec | | Kettlebell Rows | 8 (each side)| 3 | 30 sec | | Rest | - | - | 30 sec |

10. Outdoor HIIT

• Duration: 30 minutes
• Equipment Needed: None
• Difficulty Level: Easy
• Calories Burned: ~200

| Exercise | Duration | Sets | |------------------|----------|------| | Sprint | 30 sec | 5 | | Walking Lunges | 30 sec | 5 | | Rest | 30 sec | 5 |

Conclusion

These beginner HIIT workout plans are designed to help you ease into high-intensity training while building your strength and endurance. For personalized guidance and to ensure you're performing exercises correctly, consider trying HipTrain. With affordable pricing, flexible scheduling, and certified personal trainers, HipTrain is one of the best options for affordable personal training in 2026. Plus, our services are HSA/FSA approved for eligible expenses!