HIIT Fat-Burning Workout for Beginners (No Equipment)
A no-equipment HIIT circuit for beginners that you can do at home in about 30 minutes. Work for 40 seconds, rest 20 seconds, move to the next exercise, and repeat the whole circuit 2 times.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 30 minutes |
| Muscles | Abs, Chest, Quads |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Mountain Climbers | 40s on / 20s off |
| 2. Bodyweight Squat | 40s on / 20s off |
| 3. Incline Push-Up | 40s on / 20s off |
| 4. Star Jump | 40s on / 20s off |
| 5. Bodyweight Walking Lunge | 40s on / 20s off |
| 6. Fast Skipping | 40s on / 20s off |
| 7. Dead Bug | 40s on / 20s off |
| 8. Plank | 40s on / 20s off |
See each exercise
How to do the circuit
- Warm up for 5 minutes (march on the spot, arm circles, easy squats).
- 40 seconds work, 20 seconds rest, then the next move.
- Rest 1–2 minutes between rounds. Do 2 rounds, 2–3 times a week.
- Lower-impact option: step instead of jumping.
Exercise notes
1. Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
2. Bodyweight Squat
Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
4. Star Jump
Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
5. Bodyweight Walking Lunge
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
6. Fast Skipping
Start in a relaxed position with one leg slightly forward. This will be your starting position. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
7. Dead Bug
Begin lying on your back with your hands extended above you toward the ceiling. Bring your feet, knees, and hips up to 90 degrees.
8. Plank
Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.
Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Speed jump ropeTen minutes of rope burns serious calories and builds fitness.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.