A gentle 3-day bodyweight HIIT program for beginners. Short circuits of simple movements with plenty of rest, done anywhere with zero equipment.
High-Intensity Interval Training (HIIT) burns fat by alternating short bursts of effort with brief recovery. This beginner plan keeps the movements simple and the rest generous, so you build fitness and confidence without any equipment. Each day is a short circuit repeated for 3 rounds — perfect for training at home.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jumping Jacks | 3 × 40s · superset A | 20s |
| Bodyweight Squat | 3 × 15 · superset A | 20s |
| Push-Up | 3 × 8-12 · superset A | 20s |
| Mountain Climber | 3 × 30s · superset A | 20s |
| High Plank | 3 × 30s · superset A | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Jump Squat | 3 × 12 · superset A | 20s |
| Reverse Lunge | 3 × 10 per side · superset A | 20s |
| Glute Bridge | 3 × 15 · superset A | 20s |
| Bicycle Crunch | 3 × 40s · superset A | 20s |
| High Plank | 3 × 30s · superset A | 90s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Burpee | 3 × 8-10 · superset A | 20s |
| High Knees | 3 × 30s · superset A | 20s |
| Push-Up | 3 × 8-12 · superset A | 20s |
| Star Jump | 3 × 30s · superset A | 20s |
| Sit-Up | 3 × 15 · superset A | 90s |
Yes. The Home HIIT for Beginners plan is a beginner plan, so you can start it with no training background.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
No — every movement is bodyweight only. All you need is a small space and a mat if you like.
HIIT alternates short bursts of hard effort with brief rest, which keeps your heart rate high and burns more calories in less time. As a beginner you work at your own pace and rest whenever you need to.
3 non-consecutive days (e.g. Mon/Wed/Fri) so your body recovers between sessions.
Warm up for 3–5 minutes first. Land softly on all jumps with bent knees. Rest longer than prescribed if you feel dizzy or overly winded — HIIT should be challenging, not painful. Stop if you feel sharp joint pain.
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