Beginner Friendly HIIT Workout at Home (No Equipment, No Jumping)
If you’re new to HIIT or just want a low impact, joint friendly way to get moving, this beginner HIIT workout at home is for you. It’s full body, no equipment needed, and best of all—no jumping and no repeats.
You’ll begin to build strength, increase your heart rate, and move better without beating up your knees, wrists, or back.
What Makes This Perfect for Beginners?
This workout keeps it simple and doable while still giving you a real challenge:
- Low impact – no jumping, so it’s easy on your joints and quiet enough for any space.
- No equipment – just you and a mat or a soft surface.
- Full body – you’ll move through every major muscle group so you feel balanced and strong.
- 25 minutes – long enough to break a sweat, short enough to actually finish.
- Beginner friendly moves – no repeats, no burpees, no crazy plyometrics. Just exercises that push you without crushing you.
Workout Overview
- Time: 25 minutes
- Structure: 45s work / 15s rest (no repeats)
- Style: Full body, low impact HIIT
- Equipment: None, just a mat or a soft surface
Follow along with the full YouTube workout here
You’ll move through a balanced flow of strength based bodyweight exercises that engage your core, legs, glutes, arms, and shoulders—without overwhelming you.
Who This Workout Is For
- Beginners ready to start their fitness journey
- Anyone recovering from injury or returning to movement
- People who want effective, low impact workouts that still get results
This is a safe, effective way to boost your endurance and strength while learning to move better. You’ll sweat, but you’ll feel good doing it.
Common Questions
Free Download: HIIT Fitness Assessment (Beginner Edition)
Track your progress. Build confidence. Repeat in 30 days.
Includes:
- 4 movement tests (bodyweight)
- PDF to track progress now + later
- Simple, repeatable, encouraging format
Build Momentum with These Workouts
Want a full beginner workout stack? Try our free 5 day beginner home workout series.
Each workout builds on the other. And you’re ready for them.
You showed up. That’s the hard part. Let’s do the rest together.
