Top 10 Bodyweight HIIT Workouts for Maximum Burn 2025

High-intensity interval training (HIIT) is a fantastic way to get an effective workout without the need for equipment, making it perfect for busy people looking to maximize fat burn in a short amount of time. Here are the top 10 bodyweight HIIT workouts for 2025 that will help you torch calories and improve your fitness level. Updated January 2026, these workouts cater to various difficulty levels and are designed to fit into your hectic schedule.

1. Tabata Burpees

• Duration: 4 minutes
• Sets: 8 rounds (20 seconds work, 10 seconds rest)
• Calories Burned: 50-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |---------------|------------|------| | Burpees | 20 seconds | 10 seconds | | Repeat | 8 rounds | - |

2. Jump Squats and Push-Ups

• Duration: 10 minutes
• Sets: 5 rounds (40 seconds on, 20 seconds off)
• Calories Burned: 70-100
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |----------------|------------|------| | Jump Squats | 40 seconds | 20 seconds | | Push-Ups | 40 seconds | 20 seconds | | Repeat | 5 rounds | - |

3. Mountain Climbers

• Duration: 5 minutes
• Sets: 10 rounds (30 seconds work, 15 seconds rest)
• Calories Burned: 45-70
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |---------------------|------------|------| | Mountain Climbers | 30 seconds | 15 seconds | | Repeat | 10 rounds | - |

4. High Knees and Plank Jacks

• Duration: 12 minutes
• Sets: 6 rounds (30 seconds each, 15 seconds rest)
• Calories Burned: 60-90
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------------|------------|------| | High Knees | 30 seconds | 15 seconds | | Plank Jacks | 30 seconds | 15 seconds | | Repeat | 6 rounds | - |

5. Lateral Lunges and Tuck Jumps

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 50-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |------------------|------------|------| | Lateral Lunges | 30 seconds | 30 seconds | | Tuck Jumps | 30 seconds | 30 seconds | | Repeat | 4 rounds | - |

6. Skaters and Plank to Push-Up

• Duration: 10 minutes
• Sets: 5 rounds (40 seconds on, 20 seconds off)
• Calories Burned: 70-100
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |-----------------------|------------|------| | Skaters | 40 seconds | 20 seconds | | Plank to Push-Up | 40 seconds | 20 seconds | | Repeat | 5 rounds | - |

7. Bear Crawls and Side Plank

• Duration: 6 minutes
• Sets: 3 rounds (30 seconds each, 15 seconds rest)
• Calories Burned: 40-60
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Rest | |--------------------|------------|------| | Bear Crawls | 30 seconds | 15 seconds | | Side Plank (each side) | 30 seconds | 15 seconds | | Repeat | 3 rounds | - |

8. Inchworms and Squat Pulses

• Duration: 7 minutes
• Sets: 4 rounds (30 seconds on, 30 seconds off)
• Calories Burned: 50-70
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | Rest | |-------------------|------------|------| | Inchworms | 30 seconds | 30 seconds | | Squat Pulses | 30 seconds | 30 seconds | | Repeat | 4 rounds | - |

9. Frog Jumps and Bicycle Crunches

• Duration: 8 minutes
• Sets: 4 rounds (30 seconds on, 20 seconds off)
• Calories Burned: 60-80
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |----------------------|------------|------| | Frog Jumps | 30 seconds | 20 seconds | | Bicycle Crunches | 30 seconds | 20 seconds | | Repeat | 4 rounds | - |

10. Shadow Boxing

• Duration: 10 minutes
• Sets: 5 rounds (1 minute on, 30 seconds rest)
• Calories Burned: 80-120
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Duration | Rest | |-------------------|------------|------| | Shadow Boxing | 1 minute | 30 seconds | | Repeat | 5 rounds | - |

These bodyweight HIIT workouts can be easily done at home, making them perfect for anyone looking to fit in a quick yet effective workout. If you're seeking personalized guidance and motivation, consider HipTrain for affordable 1-on-1 live video personal training. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain is one of the best options for busy professionals.