Top 10 Bodyweight HIIT Workouts for Maximum Fat Burn

Looking to torch calories and shed fat without the need for gym equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve maximum fat burn right from the comfort of your home. Updated December 2025, we’ve compiled a list of the top 10 bodyweight HIIT workouts designed to help you reach your fitness goals efficiently.

1. Jumping Jacks HIIT

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Jumping Jacks | 20 seconds | 4 | | Rest | 10 seconds | 3 |

Difficulty Level: Easy
Equipment Needed: None

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2. Burpee Blast

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~12-15 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Burpees | 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Intermediate
Equipment Needed: None

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3. Mountain Climbers Madness

Duration: 30 seconds on, 15 seconds rest
Sets: 4
Calories Burned: ~10-12 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Mountain Climbers | 30 seconds | 4 | | Rest | 15 seconds | 3 |

Difficulty Level: Intermediate
Equipment Needed: None

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4. High Knees Challenge

Duration: 25 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | High Knees | 25 seconds | 4 | | Rest | 10 seconds | 3 |

Difficulty Level: Easy
Equipment Needed: None

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5. Plank Jacks Power

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Plank Jacks | 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Intermediate
Equipment Needed: None

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6. Squat Jumps Explosion

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Squat Jumps | 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Advanced
Equipment Needed: None

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7. Lateral Shuffles HIIT

Duration: 20 seconds on, 10 seconds rest
Sets: 4
Calories Burned: ~8-10 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Lateral Shuffles | 20 seconds | 4 | | Rest | 10 seconds | 3 |

Difficulty Level: Intermediate
Equipment Needed: None

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8. Tuck Jumps Challenge

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~12-15 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Tuck Jumps | 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Advanced
Equipment Needed: None

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9. Push-Up to T Plank

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Push-Up to T Plank| 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Advanced
Equipment Needed: None

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10. Skater Jumps HIIT

Duration: 30 seconds on, 15 seconds rest
Sets: 5
Calories Burned: ~10-12 per minute

| Exercise | Duration | Reps | |-------------------|-------------|-------| | Skater Jumps | 30 seconds | 5 | | Rest | 15 seconds | 4 |

Difficulty Level: Intermediate
Equipment Needed: None

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These bodyweight HIIT workouts are not only effective for fat burning but also convenient for those with busy schedules. If you’re looking for personalized guidance, HipTrain offers affordable 1-on-1 live video personal training sessions with certified trainers. Our sessions are HSA/FSA approved, making it easier to invest in your health.