Top 5 Bodyweight HIIT Workouts for Beginners

High-Intensity Interval Training (HIIT) is a fantastic way to boost your fitness level without needing any equipment. If you're just starting out, bodyweight HIIT workouts are perfect for beginners as they can be done anywhere and are easy to modify based on your fitness level. Here are the top 5 bodyweight HIIT workouts for beginners, updated December 2025.

1. Full Body Blast

This workout targets all major muscle groups and gets your heart rate up quickly.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Jumping Jacks | 30 | 3 | 30 sec | | Bodyweight Squats | 15 | 3 | 30 sec | | Push-ups | 10 | 3 | 30 sec | | Plank | 30 sec | 3 | 30 sec | | Rest | - | 3 | 30 sec |

Calories Burned: Approximately 150-200 per session.
Difficulty Level: Easy to Moderate.
Equipment Needed: None.

2. Core Crusher

Strengthening your core is essential, and this workout will have you feeling the burn.

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Mountain Climbers | 30 | 3 | 30 sec | | Bicycle Crunches | 15 | 3 | 30 sec | | Russian Twists | 15 | 3 | 30 sec | | Plank Jacks | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

Calories Burned: Approximately 130-180 per session.
Difficulty Level: Easy.
Equipment Needed: None.

3. Lower Body Shred

Focus on your legs and glutes with this effective lower body workout.

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Lunges | 10 each leg | 3 | 30 sec | | Glute Bridges | 15 | 3 | 30 sec | | Side Lunges | 10 each side | 3 | 30 sec | | Wall Sit | - | 3 | 30 sec | | Rest | - | 3 | 30 sec |

Calories Burned: Approximately 140-190 per session.
Difficulty Level: Easy to Moderate.
Equipment Needed: None.

4. Cardio Kickstart

Get your heart pumping with this cardio-focused workout.

| Exercise | Reps | Sets | Duration | |-------------------------|------|------|----------| | High Knees | 30 | 3 | 30 sec | | Burpees | 10 | 3 | 30 sec | | Skaters | 15 | 3 | 30 sec | | Jump Squats | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

Calories Burned: Approximately 200-250 per session.
Difficulty Level: Moderate.
Equipment Needed: None.

5. Flexibility & Recovery HIIT

This workout combines stretching with light cardio to enhance flexibility and aid recovery.

| Exercise | Reps | Sets | Duration | |------------------------|------|------|----------| | Dynamic Stretches | 30 sec | 3 | 30 sec | | Arm Circles | 15 | 3 | 30 sec | | Leg Swings | 10 each leg | 3 | 30 sec | | Cat-Cow Stretch | 10 | 3 | 30 sec | | Rest | - | 3 | 30 sec |

Calories Burned: Approximately 80-120 per session.
Difficulty Level: Easy.
Equipment Needed: None.

Why Choose HipTrain?

For those just starting their fitness journey, having guidance from a certified personal trainer can make all the difference. HipTrain offers live 1-on-1 video personal training sessions at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses! With flexible scheduling tailored for busy professionals, you can easily fit workouts into your day.

These bodyweight HIIT workouts are perfect for beginners and can be done anywhere. Remember to warm up before starting and cool down afterwards. Happy training!