By Owen PalmerUpdated November 2026
If you want a high intensity interval training bodyweight routine you can do at home, you have a few sensible ways to start: a structured video program, a beginner-focused workout book, or a large collection of ready-made sessions. The right pick depends on how much guidance you need, whether you want video, and how long you want each session to last. This list compares three options based on the criteria below: how clearly the program is organized, whether it needs any equipment, how much variety it offers, and how well it suits a beginner or someone progressing from basic conditioning.
Our top picks at a glance
- 1
TOP CHOICEBest overallBodyweight Exercises Video Program (Stack 52 HIIT Interval Workout Game)View on Amazon - 2
Best for beginners who want guidanceBodyweight Workouts for BeginnersView on Amazon - 3
Best for variety and longer sessions101 45-Minute HIIT Workouts: Torch Fat, Build Lean Muscle, and Boost EView on Amazon
Selection criteria: This is a research-based comparison built from product specifications, publisher and brand reputation, and patterns in owner feedback. We have not tested these products ourselves, and the notes below describe what each listing states and what owners commonly report.
Our Top Picks
Quick Comparison
| Product | Best for | Key feature |
|---|---|---|
| Bodyweight Exercises Video Program (Stack 52 HIIT Interval Workout Game) | Visual learners and anyone who wants a guided, game-style routine | Video instructions included, no equipment needed |
| Bodyweight Workouts for Beginners | Beginners who want step-by-step explanations | Clear progressions for building basic fitness |
| 101 45-Minute HIIT Workouts | Those who want many sessions and longer workouts | 101 workouts with a bodyweight focus |
Bodyweight Exercises Video Program (Stack 52 HIIT Interval Workout Game)
Video Instructions Included. Bodyweight Exercises, No Equipment Needed. Fun and Motivating Training Program. Stack 52 HIIT Interval Workout Game. Designed by Military Fitness Expert.
Best for: Visual learners and anyone who wants a guided, game-style routine
This program suits people who learn better by watching than by reading. The video format makes form easier to copy, and the game structure gives beginners a clear reason to keep showing up. It is also a good fit if you want to start a high intensity interval training bodyweight routine without buying any equipment.
Key specs:
- Format: video instructions included
- Equipment: none required (bodyweight exercises)
- Program: 52 HIIT interval workout game
- Designed by a military fitness expert, according to the listing
Pros:
- Video demonstrations make movement patterns easier to follow
- Game-based structure can make interval training feel more motivating
- No equipment to buy or store
Cons:
- Video-based programs can feel limiting if you prefer printed reference material
- Intensity is set by the program, so you may need to modify moves to match your current level
Bottom line: Pick this if you want a visual, guided start and enjoy structured challenges.
Bodyweight Workouts for Beginners
Bodyweight Workouts for Beginners
Best for: Beginners who want step-by-step explanations
This book is aimed at readers who are new to bodyweight training and want clear guidance on starting out. It is a good match for anyone who prefers to plan their own sessions from written instructions and build up gradually over several weeks.
Key specs:
- Format: book (print edition as listed)
- Focus: bodyweight exercises for beginners
- Equipment: none required
Pros:
- Beginner-oriented progressions that start with fundamental movements
- Works as a reference you can return to between sessions
- Requires no subscription, app or device
Cons:
- Printed instructions cannot show movement quality the way video can
- Less focus on high-intensity interval structure than a dedicated HIIT program
Bottom line: A solid choice for first-timers who want to learn fundamentals before increasing intensity.
101 45-Minute HIIT Workouts: Torch Fat, Build Lean Muscle, and Boost Endurance with Bodyweight High Intensity Interval Training
101 45-Minute HIIT Workouts: Torch Fat, Build Lean Muscle, and Boost Endurance with Bodyweight High Intensity Interval Training (The 101 Workout Series)
Best for: Those who want many sessions and longer workouts
This title is designed for people who have a base level of fitness and want variety without repeating the same routine. The 45-minute format suits readers who have time for a full session and want to build endurance alongside strength.
Key specs:
- Format: book, part of the 101 Workout Series
- Session length: 45 minutes per workout, according to the title
- Focus: bodyweight high intensity interval training
- Number of workouts: 101, according to the title
Pros:
- Large number of workouts reduces the chance of boredom
- Longer sessions suit people who want a complete workout in one sitting
- Covers fat loss, muscle building and endurance goals in one volume
Cons:
- 45-minute sessions may be too long for people short on time or new to intervals
- Assumes some baseline fitness, so beginners may need to scale down several workouts
Bottom line: Best for readers with some experience who want a long library of sessions to rotate through.
Buying Guide
Program Structure and Organization
Look for a program that tells you how many rounds to do, how long each work and rest interval lasts, and how to progress over time. A good high intensity interval training bodyweight plan usually sets work periods between 20 and 45 seconds with rest periods that are equal or somewhat longer, depending on your fitness level. Clear structure makes it easier to repeat sessions and track improvement.
Good picks for this: Bodyweight Workouts for Beginners, Bodyweight Exercises Video Program
Format: Video, Print or Mixed
Video demonstrations help you check form, especially for push-ups, squats and lunges, where small errors can add stress to joints. Print books let you plan sessions in advance and work without a screen. If you train in a small space or on a hard floor, consider whether you will need to watch a screen during workouts.
Good picks for this: Bodyweight Exercises Video Program, Bodyweight Workouts for Beginners
Session Length and Time Commitment
Interval sessions are often shorter than traditional steady-state cardio, but programs vary. Some are built around 20-minute circuits, while others run closer to 45 minutes. Choose a length you can repeat three or four times per week. A shorter session you complete consistently will usually do more for you than a long one you skip.
Good picks for this: 101 45-Minute HIIT Workouts, Bodyweight Workouts for Beginners
Current Fitness Level
Beginners should look for programs that teach fundamental movements and offer modifications, such as lowering a push-up to the knees or reducing jump height. Experienced trainees may want more volume and harder variations. Mismatching your level to the program is one of the most common reasons people quit early or get injured.
Good picks for this: Bodyweight Workouts for Beginners, 101 45-Minute HIIT Workouts
Variety and Long-Term Use
If you train several times a week, a program with a large number of workouts can prevent you from repeating the same sessions and plateauing. Variety also helps you work different muscle groups and energy systems. Check whether the program repeats exercises frequently or includes new movement patterns over time.
Good picks for this: 101 45-Minute HIIT Workouts, Bodyweight Exercises Video Program
Floor Space and Setup
Bodyweight training needs only a clear floor area, but many interval movements involve jumping, burpees and lateral steps. Measure your space before you start. A mat or padded surface can make floor work more comfortable and reduce noise for people below you. Always clear obstacles and keep a safe distance from walls and furniture.
Good picks for this: Bodyweight Exercises Video Program, Bodyweight Workouts for Beginners
Recovery and Injury Prevention
High intensity work places real demands on the heart, joints and connective tissue. Build recovery days into your week, typically one to two days of lighter activity or rest, and stop if you feel sharp pain, dizziness or chest discomfort. Because high intensity exercise is demanding, consult a doctor or qualified professional before starting if you have a heart condition, joint problems, high blood pressure or have been inactive for a long time.
Good picks for this: Bodyweight Workouts for Beginners, Bodyweight Exercises Video Program
FAQ
What is high intensity interval training bodyweight training?
It is a training method that alternates short bursts of hard effort using only your body weight, such as squats, push-ups, lunges and burpees, with recovery periods. Work periods are usually 20 to 45 seconds, and the goal is to keep effort high during the work interval.
How often should I do bodyweight HIIT?
Many beginners start with two or three sessions per week, separated by at least one day of rest or easy activity. Because the intensity is high, more frequent sessions can increase fatigue and injury risk, especially early on.
Do I need any equipment?
No. Bodyweight training is designed to work with floor space alone. A mat can add comfort for floor exercises, but it is optional.
Can beginners do high intensity interval training?
Yes, with modifications. Beginners can reduce range of motion, slow the pace, or substitute lower-impact moves for jumping variations. Starting with fewer rounds and gradually adding work time is a common approach.
How long should a session last?
Many bodyweight interval sessions last between 20 and 45 minutes, including warm-up and cool-down. The total time matters less than the quality of your work intervals.
Is bodyweight HIIT enough for building muscle?
It can contribute to strength and muscular endurance, particularly for beginners. For larger strength gains, many people add progressive resistance training with weights or harder bodyweight variations over time.
Should I see a doctor before starting?
If you have a heart condition, high blood pressure, joint pain, diabetes, or have been inactive for a long time, speak with a doctor or qualified exercise professional before beginning high intensity training.
Conclusion
All three options can support a high intensity interval training bodyweight routine, but they suit different needs. The video program is the best fit if you want guided, visual instruction and a game-style structure. The beginner book works well if you prefer written progressions and want to build fundamentals before raising intensity. The 45-minute collection suits people with some experience who want a large library of sessions. Match the format and session length to your current fitness and schedule, and build up gradually.
Sources
- Physical activity guidelines and recommendations for adults, including how vigorous activity counts toward weekly totals (cdc.gov)
- Research summaries on high intensity interval training and its effects on fitness and health (nih.gov)
- Exercise guidelines and safety recommendations from the American College of Sports Medicine (acsm.org)
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- Rowing High Intensity Interval Training: 5 Best Books and Guides (2026)
- High Intensity Interval Training Timer: 6 Best Picks for Every Workout (2026)
- High Intensity Interval Training Timer App: A Practical Guide (2026)
- High Intensity Interval Training Spinning: A Step-by-Step Guide for Beginners
- High Intensity Interval Training Spin Bike: 6 Best Picks for Home (2026)
- High Intensity Interval Training Shoes: 7 Best Picks for Every Workout (2026)
About Owen Palmer
Owen Palmer is part of our editorial team and reviews and edits our speed & interval running guides, checking product details against manufacturer specifications and owner feedback.
