Top 10 Bodyweight HIIT Workouts for Maximum Calorie Burn at Home

Looking to torch calories without leaving your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to achieve maximum calorie burn while building strength and endurance. Updated December 2025, here are the top 10 bodyweight HIIT workouts you can do at home, no equipment necessary!

1. Jumping Jacks and Push-Ups

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Jumping Jacks | 30 sec | 3 | 8-10 | | Push-Ups | 30 sec | 3 | 10-12 |

Difficulty Level: Beginner
Total Time: 12 minutes
Description: Start with jumping jacks to elevate your heart rate, followed by push-ups for strength.

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2. Burpees and Mountain Climbers

| Exercise | Duration | Sets | Calories Burned | |--------------------|----------|------|------------------| | Burpees | 30 sec | 3 | 12-15 | | Mountain Climbers | 30 sec | 3 | 10-12 |

Difficulty Level: Intermediate
Total Time: 12 minutes
Description: Combine burpees for a full-body workout with mountain climbers to target your core.

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3. Squat Jumps and Plank Jacks

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Squat Jumps | 30 sec | 3 | 10-12 | | Plank Jacks | 30 sec | 3 | 8-10 |

Difficulty Level: Intermediate
Total Time: 12 minutes
Description: Perform explosive squat jumps followed by plank jacks to keep your heart rate high.

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4. High Knees and Side Lunges

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | High Knees | 30 sec | 3 | 10-12 | | Side Lunges | 30 sec | 3 | 8-10 |

Difficulty Level: Beginner
Total Time: 12 minutes
Description: High knees boost cardio, while side lunges enhance leg strength and flexibility.

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5. Tuck Jumps and Bear Crawls

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Tuck Jumps | 30 sec | 3 | 12-15 | | Bear Crawls | 30 sec | 3 | 10-12 |

Difficulty Level: Advanced
Total Time: 12 minutes
Description: Tuck jumps for explosive power paired with bear crawls to challenge your coordination.

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6. Skaters and Plank to Push-Up

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Skaters | 30 sec | 3 | 10-12 | | Plank to Push-Up | 30 sec | 3 | 10-12 |

Difficulty Level: Intermediate
Total Time: 12 minutes
Description: Engage in lateral movement with skaters and build upper body strength with plank to push-ups.

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7. Lateral Bounds and Russian Twists

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Lateral Bounds | 30 sec | 3 | 10-12 | | Russian Twists | 30 sec | 3 | 8-10 |

Difficulty Level: Intermediate
Total Time: 12 minutes
Description: Lateral bounds enhance agility, while Russian twists target your obliques for a strong core.

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8. Wall Sit and Jump Squats

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Wall Sit | 30 sec | 3 | 8-10 | | Jump Squats | 30 sec | 3 | 10-12 |

Difficulty Level: Intermediate
Total Time: 12 minutes
Description: Hold a wall sit to build leg strength, then explode into jump squats for cardio.

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9. Inchworms and Bicycle Crunches

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Inchworms | 30 sec | 3 | 6-8 | | Bicycle Crunches | 30 sec | 3 | 8-10 |

Difficulty Level: Beginner
Total Time: 12 minutes
Description: Inchworms improve flexibility and core strength, while bicycle crunches target your abs.

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10. Star Jumps and Glute Bridges

| Exercise | Duration | Sets | Calories Burned | |-------------------|----------|------|------------------| | Star Jumps | 30 sec | 3 | 12-15 | | Glute Bridges | 30 sec | 3 | 6-8 |

Difficulty Level: Beginner
Total Time: 12 minutes
Description: Star jumps provide a fun way to increase heart rate, while glute bridges strengthen your posterior chain.

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Conclusion

These top 10 bodyweight HIIT workouts are perfect for maximizing calorie burn in the comfort of your home. Each routine can be adjusted to fit your fitness level, and with the right structure, you can achieve incredible results. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you design a workout plan that fits your specific needs—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!