Top 10 Best Bodyweight HIIT Workouts for Maximum Fat Burn

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an incredibly effective way to torch calories and shed fat, all from the comfort of your home. These workouts require no equipment and can be adapted to fit any fitness level. Below, we’ve compiled the top 10 best bodyweight HIIT workouts that promise maximum fat burn.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: ~15-20 per minute
• Difficulty Level: Intermediate

Exercise Table: | Exercise | Duration | Rest | |------------------|----------|--------| | Burpees | 20 sec | 10 sec | | Repeat | 8 rounds |

2. Tabata Toning

• Duration: 4 minutes (20 seconds on, 10 seconds off)
• Sets: 8 rounds (4 exercises)
• Calories Burned: ~12-15 per minute
• Difficulty Level: Beginner to Intermediate

Exercise Table: | Exercise | Duration | Rest | |------------------|----------|--------| | Push-ups | 20 sec | 10 sec | | Jump Squats | 20 sec | 10 sec | | Mountain Climbers| 20 sec | 10 sec | | Plank Jacks | 20 sec | 10 sec | | Repeat | 8 rounds |

3. Core Crusher

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~10-12 per minute
• Difficulty Level: Intermediate

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | High Knees | 30 sec | 15 sec | | Plank | 30 sec | 15 sec | | Russian Twists | 30 sec | 15 sec | | Bicycle Crunches | 30 sec | 15 sec | | Repeat | 5 rounds |

4. Legs and Cardio

• Duration: 40 seconds work, 20 seconds rest
• Sets: 6 rounds
• Calories Burned: ~15-18 per minute
• Difficulty Level: Advanced

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Jump Lunges | 40 sec | 20 sec | | Squat Jumps | 40 sec | 20 sec | | Skaters | 40 sec | 20 sec | | Side Lunges | 40 sec | 20 sec | | Repeat | 6 rounds |

5. Full-Body Burn

• Duration: 30 seconds work, 10 seconds rest
• Sets: 10 rounds
• Calories Burned: ~12-15 per minute
• Difficulty Level: Intermediate

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Push-Ups | 30 sec | 10 sec | | Bodyweight Squats | 30 sec | 10 sec | | Jumping Jacks | 30 sec | 10 sec | | Plank to Push-Up | 30 sec | 10 sec | | Repeat | 10 rounds |

6. Plyometric Power

• Duration: 30 seconds work, 20 seconds rest
• Sets: 5 rounds
• Calories Burned: ~15-20 per minute
• Difficulty Level: Advanced

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Tuck Jumps | 30 sec | 20 sec | | Broad Jumps | 30 sec | 20 sec | | Plyo Push-Ups | 30 sec | 20 sec | | Box Jumps | 30 sec | 20 sec | | Repeat | 5 rounds |

7. Cardio Kickboxing

• Duration: 30 seconds work, 15 seconds rest
• Sets: 8 rounds
• Calories Burned: ~10-15 per minute
• Difficulty Level: Beginner to Intermediate

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Jab-Cross Punch | 30 sec | 15 sec | | Front Kicks | 30 sec | 15 sec | | Side Kicks | 30 sec | 15 sec | | Uppercuts | 30 sec | 15 sec | | Repeat | 8 rounds |

8. High-Intensity Intervals

• Duration: 1 minute work, 30 seconds rest
• Sets: 4 rounds
• Calories Burned: ~15-18 per minute
• Difficulty Level: Advanced

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Burpees | 1 min | 30 sec | | Mountain Climbers | 1 min | 30 sec | | High Knees | 1 min | 30 sec | | Plank Jacks | 1 min | 30 sec | | Repeat | 4 rounds |

9. HIIT Ladder

• Duration: 30 seconds work, 30 seconds rest
• Sets: 10 rounds
• Calories Burned: ~15-20 per minute
• Difficulty Level: Intermediate

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Jump Squats | 30 sec | 30 sec | | Push-Ups | 30 sec | 30 sec | | Burpees | 30 sec | 30 sec | | Plank | 30 sec | 30 sec | | Repeat | 10 rounds |

10. Quick Burn

• Duration: 20 seconds work, 10 seconds rest
• Sets: 12 rounds
• Calories Burned: ~12-15 per minute
• Difficulty Level: Beginner

Exercise Table: | Exercise | Duration | Rest | |---------------------|----------|--------| | Jumping Jacks | 20 sec | 10 sec | | Squats | 20 sec | 10 sec | | Push-Ups | 20 sec | 10 sec | | Plank | 20 sec | 10 sec | | Repeat | 12 rounds |

Conclusion

Incorporating these bodyweight HIIT workouts into your fitness routine can lead to significant fat loss and improved cardiovascular fitness. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions tailored to your needs. With certified trainers and flexible scheduling, you can achieve your fitness goals without the hassle of traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.