Bodyweight HIIT Home Workout That Burns Major Calories

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High-intensity interval training is the king of the weight loss community right now.

It is extremely effective at producing results in the weight loss department due to the high bursts of energy required during various stages of the workout.

There are a lot of benefits associated with HIIT cardio outside of the fact that it burns a ton of calories in a relatively short period of time.

One of the key factors associated with hiit that’s vital for one to have success shedding fat is to target your metabolism.

This is exactly what hiit does; it speeds up your metabolism which works in your favor.

When your metabolism increases, it will burn more calories at rest (meaning without you having to do any further work) which means your body will be targeting fat throughout the day.

It also is great for your cardiovascular health of course. It does this by increasing oxygen consumption and decreasing blood pressure.

Lastly, HIIT has the potential to lower blood sugar levels in both healthy and diabetic people.

The following is a fat-blasting bodyweight HIIT routine that you can do in the comforts of your own home!


1. Jump Squat-Lunge-Jump Squat

Time Interval: 1:2:1 minutes

Squat: Stand with your feet shoulder-width apart and slowly descend, bending at the knees until you reach 90-degrees. Make sure to drop your hips and sit into them when you lower your body. Make sure to keep your feet flat on the floor, if you can’t do this then extend your legs out a little wider to allow your feet to stay flat on the floor. Once you’ve descended push back up through your legs and glutes to your original standing position.

Lunge: Stand with your legs shoulder-width apart. Take your left leg and step out forward, descend until both your knees are bent. Keep going until your almost touching the floor and then push through your front leg, returning to the starting position. Make sure when you step out with the leading leg that your knee does not go over your ankle, this helps keep added pressure off the knees.

2. Burpees-Butt Kicks

Time Interval: 1:1 minutes

Burpees: Start in a standing position with your legs shoulder-width apart. Descend into a squat position, now place your hands out in front of you on the floor. From here kick your legs back until your in a plank position. Your whole body should be straight and in alignment. From here jump your legs back out to the sides of your arms, you should be mimicking a frog pose. Then push through your legs and explode up as high as you can while putting your arms straight out over your head. Try to land softly.

Butt Kicks: Start standing shoulder-width apart and take your left heel off the floor and touch your butt, then place it back down to its original position. From here, repeat the movement with the opposite leg and do this in rapid succession back and forth.

3. Side lunges-mountain climbers

Time intervals: 1:1 minutes

Side Lunges: Stand with your legs shoulder-width apart, keep your arms straight out in front of you. Slowly shift your weight on the left leg as you sit into your hip, bending the leg. Go down as far as you can and then push up through your left leg. Repeat this with the opposite leg back and forth in succession.

Mountain climbers: Start in a plank position with your arms shoulder-width apart below your shoulders. From here, pull your left knee towards your chest and back to its starting position. Alternate sides and repeat the movement.

4. Plank Jack- Forearm Plank

Time Interval: 1:1 minutes

Plank Jack: Get into a plank position but with your forearms resting on the floor. Your elbows should be pointing inward right next to your body. From here, hop both your legs out to the side. Both legs should be about 45-degrees out laterally from the rest of your body. Your back and butt should be flat and perpendicular to the floor throughout the entirety of the movement. Hop your legs back into the starting position and then repeat the movement. Make sure to contract your core throughout the movement to get the most out of this exercise.

Forearm Plank: Get in a plank position and place your forearms on the floor with your elbows aligned below shoulders and arms parallel to your body, shoulder-width apart. Make sure to keep your body straight and aligned throughout the whole exercise, keep your back and butt flat!

5. Side to side shuffle jump- V sit-ups- Tabletops

Time Intervals: 2:1:1 minute

Side to Side Shuffle Jump: Stand with your legs hip-width apart and squat down to the side and touch the floor with your hand on the outside of your foot. From here, push off your leg and stand back into your starting position before alternating to the opposite leg and repeating the movement.

V Sit-ups: Lay down on the floor with your legs slightly bent. Place your hands behind your neck and elevate your torso up towards your legs. Simultaneously straighten your legs and elevate them above the ground towards your torso until your body is mimicking a V shape. Then slowly lower your torso and legs back down just an inch above the floor before repeating the movement.

Table Tops: Sit down and slightly bend your knees. Place your hands on the floor behind you with your fingers facing in. Elevate your hips up to the ceiling so that your body mimics a tabletop position. From here, slowly lower your elbows down into a dip before returning to your original position and repeating the movement.


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