Best Bodyweight HIIT Workouts for Efficient Fat Burning

If you're looking to torch calories and shed fat without stepping foot in a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are your best bet. These workouts are not only efficient but can also be done from the comfort of your home. Updated December 2025, we present the best bodyweight HIIT workouts that will help you maximize fat burning.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |----------|----------|------| | Burpees | 20 sec | 4 |

Description:

Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump up explosively.

2. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 5
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |------------|----------|------| | High Knees | 30 sec | 5 |

Description:

Run in place while driving your knees up towards your chest as high as possible.

3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |--------------------|----------|------| | Mountain Climbers | 30 sec | 4 |

Description:

Start in a plank position and alternate bringing your knees to your chest quickly.

4. Jump Squats

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | Jump Squats | 20 sec | 4 |

Description:

Perform a squat and jump explosively, landing softly and going back into the squat.

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~7 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |---------------|----------|------| | Plank Jacks | 30 sec | 4 |

Description:

In a plank position, jump your feet apart and back together while maintaining core stability.

6. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |----------|----------|------| | Skaters | 30 sec | 4 |

Description:

Leap side to side, landing on one foot and bringing the opposite foot behind you.

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Calories Burned: ~15 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | Tuck Jumps | 20 sec | 4 |

Description:

Jump up while pulling your knees towards your chest, landing softly and going directly into the next jump.

8. Push-Up to Shoulder Tap

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~9 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------------------|----------|------| | Push-Up to Shoulder Tap | 30 sec | 4 |

Description:

Perform a push-up, then tap each shoulder with the opposite hand before the next push-up.

9. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~8 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Lateral Lunges | 30 sec | 4 |

Description:

Step to the side into a lunge, keeping your opposite leg straight, and alternate sides.

10. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Sets | |------------------------|----------|------| | Plank to Push-Up | 30 sec | 4 |

Description:

Start in a plank, drop to your forearms, then push back up to a plank position.

Conclusion

These bodyweight HIIT workouts are not only efficient for fat burning but can also be easily integrated into your busy schedule. For personalized training that fits your lifestyle, consider HipTrain, where you can experience live 1-on-1 video personal training with certified trainers at an affordable rate. Plus, we are HSA/FSA approved, making it easier to invest in your health.