Top 10 Bodyweight HIIT Workouts for Maximum Fat Burn at Home

Are you looking to torch calories and burn fat without leaving your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve maximum fat burn with little to no equipment. These high-energy routines combine short bursts of intense exercise with brief rest periods, maximizing your workout efficiency. Updated December 2025, here are the top 10 bodyweight HIIT workouts that you can do at home.

1. Jumping Jacks and Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: ~200 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 10-15 reps | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

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2. Burpees and Squats

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Burpees | 10-12 reps | 5 | | Bodyweight Squats | 15-20 reps | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

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3. Mountain Climbers and Plank Jacks

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~230 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Mountain Climbers | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

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4. High Knees and Lunges

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~300 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | High Knees | 30 seconds | 5 | | Alternating Lunges| 12-15 reps | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

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5. Tuck Jumps and Side Lunges

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~280 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Tuck Jumps | 10-12 reps | 5 | | Side Lunges | 12-15 reps | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

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6. Skaters and Plank Holds

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~220 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Skaters | 30 seconds | 4 | | Plank Hold | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

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7. Bear Crawls and Wall Sits

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Bear Crawls | 30 seconds | 4 | | Wall Sits | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

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8. Jump Squats and Bicycle Crunches

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: ~270 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Jump Squats | 10-15 reps | 5 | | Bicycle Crunches | 15-20 reps | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

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9. Sprawls and Russian Twists

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: ~290 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Sprawls | 10-12 reps | 5 | | Russian Twists | 15-20 reps | 5 | | Rest | 30 seconds | 5 |

Equipment Needed: None

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10. Frog Jumps and Toe Touches

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~210 calories

| Exercise | Reps | Sets | |-------------------|--------------|------| | Frog Jumps | 10-12 reps | 4 | | Toe Touches | 15-20 reps | 4 | | Rest | 30 seconds | 4 |

Equipment Needed: None

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These bodyweight HIIT workouts are effective for fat burning and can easily fit into your busy schedule. For those looking for personalized guidance, consider HipTrain for affordable 1-on-1 live video personal training sessions. Our certified trainers can tailor these workouts to your fitness level and goals, making it easy to stay motivated and see results.