Best Bodyweight HIIT Workouts for Maximum Fat Burn

Are you looking to torch calories and maximize fat burn without the need for expensive gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic solution for home fitness enthusiasts. In this guide, we present the best bodyweight HIIT workouts for 2025, ensuring you can achieve your fitness goals effectively and affordably. Updated January 2026, these workouts require no equipment and are perfect for all fitness levels.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty: Intermediate

| Exercise | Reps | Sets | |------------|------|------| | Burpees | 10 | 4 |

Tip:

Focus on your form to maximize effectiveness and reduce injury risk.

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2. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty: Beginner to Intermediate

| Exercise | Reps | Sets | |---------------------|------|------| | Mountain Climbers | 15-20| 4 |

Tip:

Keep your core tight and drive your knees towards your chest.

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3. Jump Squats

Duration: 20 seconds work, 10 seconds rest
Sets: 5
Calories Burned: ~9 calories per minute
Difficulty: Intermediate

| Exercise | Reps | Sets | |-------------|------|------| | Jump Squats | 10 | 5 |

Tip:

Land softly to protect your joints and maintain balance.

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4. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty: Beginner

| Exercise | Reps | Sets | |-------------|------|------| | High Knees | 20-30| 4 |

Tip:

Engage your arms for momentum and maintain a quick pace.

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5. Plank Jacks

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~7 calories per minute
Difficulty: Intermediate

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

Tip:

Keep your body in a straight line to maximize core engagement.

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6. Lateral Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~6 calories per minute
Difficulty: Beginner to Intermediate

| Exercise | Reps | Sets | |----------------|------|------| | Lateral Lunges | 10-15| 4 |

Tip:

Push through your heel to return to the starting position.

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7. Tuck Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty: Advanced

| Exercise | Reps | Sets | |-------------|------|------| | Tuck Jumps | 8-10 | 4 |

Tip:

Use your arms to drive upward for more height.

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8. Push-Up to T-Stand

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty: Intermediate

| Exercise | Reps | Sets | |---------------------|------|------| | Push-Up to T-Stand | 8-10 | 4 |

Tip:

Maintain a strong plank position throughout the push-up.

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9. Broad Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty: Intermediate

| Exercise | Reps | Sets | |--------------|------|------| | Broad Jumps | 8-10 | 4 |

Tip:

Focus on distance rather than height for maximum impact.

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10. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8 calories per minute
Difficulty: Beginner to Intermediate

| Exercise | Reps | Sets | |------------|------|------| | Skaters | 15-20| 4 |

Tip:

Keep your movements controlled to engage your core effectively.

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Why Choose HipTrain?

For those looking to maximize their bodyweight HIIT workouts, HipTrain offers affordable live 1-on-1 personal training sessions that can help you achieve your fitness goals from the comfort of your home. Our certified trainers provide personalized guidance tailored to your fitness level, ensuring you stay motivated and on track. Plus, with HSA/FSA approval for eligible expenses, you can invest in your health without breaking the bank.