Top 10 Bodyweight HIIT Workouts for Maximum Fat Burn at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to maximize fat burn using just your body weight. These workouts are perfect for home settings, requiring minimal to no equipment. Here are the top 10 bodyweight HIIT workouts that you can easily incorporate into your routine for effective fat loss.

1. Jumping Jacks & Push-Ups

Duration: 20 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: Approximately 200 calories
Difficulty Level: Beginner

| Exercise | Reps/Duration | |------------------|----------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

Equipment Needed: None

2. Burpees & Mountain Climbers

Duration: 30 seconds each exercise
Sets: 5
Rest: 15 seconds between exercises
Calories Burned: Approximately 250 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds |

Equipment Needed: None

3. Squat Jumps & Plank Jacks

Duration: 25 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: Approximately 220 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | Squat Jumps | 25 seconds | | Plank Jacks | 25 seconds |

Equipment Needed: None

4. High Knees & Side Lunges

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises
Calories Burned: Approximately 210 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | High Knees | 30 seconds | | Side Lunges | 30 seconds |

Equipment Needed: None

5. Tuck Jumps & Bicycle Crunches

Duration: 20 seconds each exercise
Sets: 5
Rest: 10 seconds between exercises
Calories Burned: Approximately 240 calories
Difficulty Level: Advanced

| Exercise | Reps/Duration | |---------------------|----------------| | Tuck Jumps | 20 seconds | | Bicycle Crunches | 20 seconds |

Equipment Needed: None

6. Skaters & Plank to Push-Up

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises
Calories Burned: Approximately 230 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | Skaters | 30 seconds | | Plank to Push-Up | 30 seconds |

Equipment Needed: None

7. Lateral Bounds & Reverse Lunges

Duration: 25 seconds each exercise
Sets: 4
Rest: 10 seconds between exercises
Calories Burned: Approximately 200 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | Lateral Bounds | 25 seconds | | Reverse Lunges | 25 seconds |

Equipment Needed: None

8. Commando Plank & Flutter Kicks

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises
Calories Burned: Approximately 210 calories
Difficulty Level: Advanced

| Exercise | Reps/Duration | |---------------------|----------------| | Commando Plank | 30 seconds | | Flutter Kicks | 30 seconds |

Equipment Needed: None

9. Broad Jumps & Russian Twists

Duration: 20 seconds each exercise
Sets: 5
Rest: 10 seconds between exercises
Calories Burned: Approximately 250 calories
Difficulty Level: Advanced

| Exercise | Reps/Duration | |---------------------|----------------| | Broad Jumps | 20 seconds | | Russian Twists | 20 seconds |

Equipment Needed: None

10. Power Squats & Plank Hold

Duration: 30 seconds each exercise
Sets: 4
Rest: 15 seconds between exercises
Calories Burned: Approximately 220 calories
Difficulty Level: Intermediate

| Exercise | Reps/Duration | |---------------------|----------------| | Power Squats | 30 seconds | | Plank Hold | 30 seconds |

Equipment Needed: None

Why Choose HipTrain for Your HIIT Workouts?

With the growing trend of home workouts, HipTrain stands out as a top choice for affordable personal training. Our live 1-on-1 video sessions provide personalized guidance, ensuring you get the most out of your HIIT routines. Plus, our certified trainers can help you adapt workouts to fit your fitness level and goals. And remember, HipTrain is HSA/FSA approved for eligible expenses!

Start burning fat efficiently with these bodyweight HIIT workouts and consider integrating HipTrain's personalized training to reach your fitness goals!