Best Bodyweight HIIT Workouts for Maximum Fat Burn at Home 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat and improve your fitness without the need for a gym. Bodyweight HIIT workouts are especially convenient, allowing you to get an effective workout in the comfort of your own home. Here are the Best Bodyweight HIIT Workouts for Maximum Fat Burn in 2025.

1. Burpee Blast

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 10-15 calories/min

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Burpees | 30 sec | 4 | | Rest | 15 sec | 4 |

2. Mountain Climber Madness

• Sets: 5
• Duration: 40 seconds on, 20 seconds rest
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 8-12 calories/min

Workout Table:

| Exercise | Duration | Sets | |----------------------|----------|------| | Mountain Climbers | 40 sec | 5 | | Rest | 20 sec | 5 |

3. Jump Squats

• Sets: 3
• Duration: 30 seconds on, 30 seconds rest
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 8-10 calories/min

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Jump Squats | 30 sec | 3 | | Rest | 30 sec | 3 |

4. Push-Up to Plank

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 7-10 calories/min

Workout Table:

| Exercise | Duration | Sets | |-----------------------|----------|------| | Push-Up to Plank | 30 sec | 4 | | Rest | 15 sec | 4 |

5. High Knees

• Sets: 5
• Duration: 30 seconds on, 30 seconds rest
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: 10-15 calories/min

Workout Table:

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

6. Lateral Lunges

• Sets: 3
• Duration: 20 seconds on, 10 seconds rest
• Equipment Needed: None
• Difficulty Level: Beginner
• Calories Burned: 6-9 calories/min

Workout Table:

| Exercise | Duration | Sets | |----------------|----------|------| | Lateral Lunges | 20 sec | 3 | | Rest | 10 sec | 3 |

7. Plank Jacks

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 8-12 calories/min

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Plank Jacks | 30 sec | 4 | | Rest | 15 sec | 4 |

8. Tuck Jumps

• Sets: 3
• Duration: 20 seconds on, 30 seconds rest
• Equipment Needed: None
• Difficulty Level: Advanced
• Calories Burned: 10-14 calories/min

Workout Table:

| Exercise | Duration | Sets | |-------------|----------|------| | Tuck Jumps | 20 sec | 3 | | Rest | 30 sec | 3 |

9. Skaters

• Sets: 5
• Duration: 30 seconds on, 30 seconds rest
• Equipment Needed: None
• Difficulty Level: Intermediate
• Calories Burned: 9-12 calories/min

Workout Table:

| Exercise | Duration | Sets | |-----------|----------|------| | Skaters | 30 sec | 5 | | Rest | 30 sec | 5 |

10. Core Crusher (Russian Twists)

• Sets: 4
• Duration: 30 seconds on, 15 seconds rest
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate
• Calories Burned: 5-8 calories/min

Workout Table:

| Exercise | Duration | Sets | |-------------------|----------|------| | Russian Twists | 30 sec | 4 | | Rest | 15 sec | 4 |

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These bodyweight HIIT workouts are perfect for burning fat and can be easily incorporated into your busy schedule. Plus, with HipTrain, you can receive affordable 1-on-1 live personal training tailored to your needs. Our certified trainers are here to help you maximize your fat-burning potential with personalized guidance.

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