Best 10 Bodyweight HIIT Workouts to Burn Fat at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is an effective way to burn fat and improve cardiovascular health, especially when you use bodyweight exercises that require no equipment. Here are the best 10 bodyweight HIIT workouts you can do at home to torch calories and get fit without any gym membership.

1. Jumping Jacks & Push-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute

| Exercise | Reps | Sets | |----------------|------------|------| | Jumping Jacks | 20 | 4 | | Push-Ups | 10 | 4 |

Tips:

• Keep your core engaged during push-ups.
• Modify push-ups by performing them on your knees if needed.

2. Burpees & Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Calories Burned: ~12-15 per minute

| Exercise | Reps | Sets | |--------------------|------------|------| | Burpees | 10 | 5 | | Mountain Climbers | 20 | 5 |

Tips:

• Focus on form to prevent injury.
• Increase speed as you get comfortable with the movements.

3. Squat Jumps & Plank Jacks

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10-12 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Squat Jumps | 15 | 4 | | Plank Jacks | 15 | 4 |

Tips:

• Land softly on squat jumps to protect your knees.
• Keep your hips low during plank jacks.

4. High Knees & Tricep Dips

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~10-14 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | High Knees | 30 | 3 | | Tricep Dips | 10 | 3 |

Tips:

• Use a sturdy chair for tricep dips.
• Pump your arms to increase the intensity of high knees.

5. Lunges & Bicycle Crunches

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~8-10 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Lunges | 10 each leg| 4 | | Bicycle Crunches | 15 | 4 |

Tips:

• Keep your front knee over your ankle during lunges.
• Engage your core throughout bicycle crunches.

6. Skaters & Side Planks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~9-11 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Skaters | 15 | 3 | | Side Planks | 20 seconds each side | 3 |

Tips:

• Focus on balance and control during skaters.
• Keep your body straight in side planks.

7. Tuck Jumps & Russian Twists

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10-12 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Tuck Jumps | 10 | 4 | | Russian Twists | 15 each side| 4 |

Tips:

• Use your arms to help propel you upward in tuck jumps.
• Keep your feet off the ground during Russian twists for added challenge.

8. Bear Crawls & Flutter Kicks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~8-10 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Bear Crawls | 20 steps | 3 | | Flutter Kicks | 15 | 3 |

Tips:

• Keep your back flat during bear crawls.
• Engage your lower abs during flutter kicks.

9. Inchworms & Wall Sit

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: ~8-10 per minute

| Exercise | Reps | Sets | |-------------------|------------|------| | Inchworms | 5 | 3 | | Wall Sit | 30 seconds | 3 |

Tips:

• Walk out into a plank position during inchworms.
• Ensure your knees are at a 90-degree angle in wall sits.

10. Cool Down: Stretching Routine

• Duration: 5-10 minutes
• Equipment Needed: None

Tips:

• Focus on deep breathing and stretching all major muscle groups.
• Hold each stretch for 15-30 seconds.

Conclusion

Incorporating these bodyweight HIIT workouts into your home fitness routine can effectively burn fat and improve your overall health. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, you can schedule sessions flexibly to fit your busy lifestyle, and it's HSA/FSA approved for eligible expenses.