Top 10 Bodyweight HIIT Workouts for Maximum Fat Burn

Are you looking to torch calories and shed fat without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve your fitness goals from the comfort of your home. This guide features the Top 10 Bodyweight HIIT Workouts for Maximum Fat Burn, updated January 2026. Each workout is designed to maximize your calorie burn while requiring minimal to no equipment. Let’s dive in!

1. Burpee Blast

Duration: 20 minutes
Difficulty: Intermediate
Calories Burned: Approximately 240-300 calories

| Exercise | Sets | Reps | |----------|------|------| | Burpees | 4 | 10 | | Rest | 1 | 30s |

Instructions:

• Stand with your feet shoulder-width apart.
• Drop into a squat, place your hands on the floor, and kick your feet back into a plank.
• Perform a push-up, return to squat, and jump explosively.

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2. Mountain Climbers

Duration: 15 minutes
Difficulty: Beginner
Calories Burned: Approximately 200-250 calories

| Exercise | Sets | Duration | |-------------------|------|----------| | Mountain Climbers | 4 | 30s | | Rest | 1 | 30s |

Instructions:

• Start in a plank position.
• Drive your knees toward your chest alternately at a fast pace.

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3. High Knees

Duration: 10 minutes
Difficulty: Beginner
Calories Burned: Approximately 150-200 calories

| Exercise | Sets | Duration | |-----------|------|----------| | High Knees| 4 | 30s | | Rest | 1 | 30s |

Instructions:

• Stand tall and run in place while lifting your knees to hip level.

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4. Jump Squats

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: Approximately 220-270 calories

| Exercise | Sets | Reps | |-------------|------|------| | Jump Squats | 4 | 12 | | Rest | 1 | 30s |

Instructions:

• Start in a squat position and jump explosively.
• Land softly back into the squat.

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5. Plank Jacks

Duration: 10 minutes
Difficulty: Intermediate
Calories Burned: Approximately 180-230 calories

| Exercise | Sets | Duration | |--------------|------|----------| | Plank Jacks | 4 | 30s | | Rest | 1 | 30s |

Instructions:

• Get into a plank position and jump your feet out and in like a jumping jack.

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6. Skaters

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200-250 calories

| Exercise | Sets | Duration | |-----------|------|----------| | Skaters | 4 | 30s | | Rest | 1 | 30s |

Instructions:

• Jump side to side, landing on one leg and bringing the opposite leg behind you.

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7. Tuck Jumps

Duration: 10 minutes
Difficulty: Advanced
Calories Burned: Approximately 250-300 calories

| Exercise | Sets | Reps | |-------------|------|------| | Tuck Jumps | 4 | 10 | | Rest | 1 | 30s |

Instructions:

• Jump as high as you can, bringing your knees to your chest.

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8. Push-Up to Side Plank

Duration: 15 minutes
Difficulty: Intermediate
Calories Burned: Approximately 200-250 calories

| Exercise | Sets | Reps | |------------------------|------|------| | Push-Up to Side Plank | 4 | 8 | | Rest | 1 | 30s |

Instructions:

• Perform a push-up, then rotate into a side plank on one side. Alternate sides.

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9. Lateral Lunges

Duration: 10 minutes
Difficulty: Beginner
Calories Burned: Approximately 150-200 calories

| Exercise | Sets | Reps | |---------------|------|------| | Lateral Lunges| 4 | 10 | | Rest | 1 | 30s |

Instructions:

• Step to the side into a lunge, keeping your opposite leg straight.

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10. Burpee Broad Jumps

Duration: 20 minutes
Difficulty: Advanced
Calories Burned: Approximately 300-350 calories

| Exercise | Sets | Reps | |----------------------|------|------| | Burpee Broad Jumps | 4 | 8 | | Rest | 1 | 30s |

Instructions:

• Perform a burpee, then jump forward as far as you can.

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Conclusion

Incorporating these bodyweight HIIT workouts into your routine will help you achieve maximum fat burn and improve your fitness level. Whether you're a beginner or advanced, there's something on this list for everyone. Remember, consistency is key!

If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers can tailor workouts to your specific needs, and we are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.