Best Bodyweight HIIT Workout At Home To Burn Fat Fast

There are loads of ways to get into shape and to maintain good overall health over time, but one of the most celebrated options today is a HIIT (high-intensity interval training) routine because it works fast and strengthens your muscles and your cardiovascular system at the same time. There are loads of different HIIT routines you can try, but our favourite option is Tabata. Tabata routines are high intensity and can be performed in just 15 minutes while burning as many calories as workouts that take 2 to 4 times as long to complete.

Our Tabata workout below is the best bodyweight HIIT workout at home you can complete, or at least we think so. Learn more about the routine and the movements in it below. Once you get familiar with this workout you’ll have a tool available to you to train your body and get your heart pumping no matter where you are or what equipment you have available.

Best Bodyweight HIIT Workout at Home: Introducing the Movements

Take a close look at each of the movements that make up our highly-effective bodyweight workout routine.  Each exercise comes with a video showing you exactly how it should be done for the best results.


A burpee is a powerful movement that combines the effectiveness of a squat, a plank, a pushup, and a vertical jump into one. It helps build explosiveness, muscle strength and cardiovascular health all at the same time. That’s why it’s one of the top movements included in our best bodyweight HIIT workout at home.

Squat Thrusts

A squat thrust is a gentler alternative to a burpee that works many of the same muscles. This workout movement will have you dropping down into a squat position, exploding your feet back into a pushup position and then bringing them back to a squat position again before you rise back up to complete a rep.

It works the legs just as a squat does, but also adds in some core and arm work as well to get your heart pumping.

Mountain Climbers

Mountain climbers are a powerful core workout that also challenges the arms and shoulders at the same time. It’s a dynamic plank exercise that has you starting in the traditional plank position. While in the position you’ll raise one leg up toward your chest and then the next, alternating back and forth. This works your whole body and gets your heart pumping at the same time.

Squat Jumps

A squat jump is a dynamic movement that works the same leg muscles as a traditional squat while bringing in more cardiovascular benefits. That’s why it’s a top movement included on our best bodyweight HIIT workout at home.

To do it you drop into a traditional squat position, but at the bottom, you swing your arms upwards and jump as high off the ground as you can. Land back in that low squat position to complete a rep.

Broad Jump to Fast Feet Backwards Shuffle

This unique exercise is sure to get your heart working. It has you leap forward just as a long jumper would, and then quickly shuffle your feet backwards to get into your starting position once again. Be careful to land with bent legs and dropping down into a squat a bit to protect your knees and legs during this workout.

Skater Jumps

Skater jumps are a unique movement that will have you looking just like an inline skater moving at high speed. When doing this movement properly, you’ll be in a tucked position with your torso tilted forward. Now you swing your arms from side-to-side across your body while also leaping horizontally on a single foot and landing carefully again and again.

Box Jumps

This power-building movement is as simple as it sounds. You bend your knees into a leaping position and swing your arms upward to leap up off the floor and onto the box, landing with your knees slightly bent. Now gently jump down to the floor landing carefully and repeat the process again. Start with a small box of around 12 inches and then move on to a higher jump of 24″ for a bigger challenge.

Tuck Jumps

These dynamic jumps have you repeatedly leaping into the air while maintaining control and power throughout. It’s important to land as softly as possible while doing this exercise and to try and maintain control over your direction. Start in a slightly bent jump position, step forward and the jump up, tuck your legs toward your body, bring them back down and land with care. Repeatedly jump 2, 3, 4 or even 5 times in a row while working on strength, stamina, and control.

Tabata Workout Plan

The Sequence

  1. Burpees
  2. Mountain Climbers
  3. Box Jumps
  4. Skater Jumps
  5. Squat Thrusts
  6. Tuck Jumps
  7. Broad Jump to Fast Feet Backwards
  8. Squat Jumps

The Workout

You’ll be doing four separate sets during this sequence, and they’re going to push you to your limits over just 15 minutes. Start off with exercises 1 and 2. Perform exercise 1 for 20 seconds, rest for 10 and perform exercise 2 for 20 seconds and rest for 10 seconds. This is a single rep. You’ll be going through 4 reps to complete your first set of the workout.

This workout is split into four separate sets, each including a single pair of movements. You’ll get one full minute of rest in between each of the sets to catch your breath. It’s important to keep the intensity to around 75% of your maximum level when going through these movements to make sure you can get through all 4 sets.

Once you finish set 1 that includes burpees and mountain climbers, you must move on to set two with exercises 3 & 4. Follow this plan until you finish exercises 7 & 8 and you will have worked for 15 minutes while really pushing your body and your cardiovascular system in the process.

The Workout Plan Simplified

  • Set 1
    • Exercise 1 – 20 seconds
    • Rest 10 seconds
    • Exercise 2 – 20 seconds
    • Rest 10 Seconds
    • Repeat four times
    • Rest 1 minute
  • Set 2
    • Exercise 3 – 20 seconds
    • Rest 10 seconds
    • Exercise 4 – 20 seconds
    • Rest 10 Seconds
    • Repeat four times
    • Rest 1 minute
  • Set 3
    • Exercise 5 – 20 seconds
    • Rest 10 seconds
    • Exercise 6 – 20 seconds
    • Rest 10 Seconds
    • Repeat four times
    • Rest 1 minute
  • Set 4
    • Exercise 7 – 20 seconds
    • Rest 10 seconds
    • Exercise 8 – 20 seconds
    • Rest 10 Seconds
    • Repeat four times
    • Rest 1 minute

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Best Bodyweight HIIT Workout At Home

A good Tabata workout will push your muscles and your cardiovascular system to their limits in just 15 minutes. You should be covered in sweat and breathing hard when you’re finished. The above is what we consider the best bodyweight HIIT workout at home and it’s a good practice to get into if you want to improve your health and overall fitness level over time.

It’s important to note that if you haven’t been working out for a month or two already to build up your cardiovascular level you should start off with a light cardio exercise such as walking, cycling, or light jogging before moving on to an intense workout like the one described above.

It’s also a good idea to ask your doctor before starting a new workout routine but most people experience health benefits with Tabata over time as long as they take the proper recovery measures in-between training days.

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