The Best HIIT Bodyweight Exercises for a Total-Body Fat Burn

High Intensity Interval Training (HIIT) is a popular workout routine that can help you burn fat and improve your overall fitness levels effectively. An added advantage of HIIT is that it only takes a few minutes to complete, making it an excellent choice for busy people who want to stay fit.

One of the great things about HIIT is that it can be done using bodyweight exercises, making it accessible to almost anyone, regardless of their fitness level or access to equipment. In this article, we’ll take a look at some of the best bodyweight exercises you can use to perform a total-body fat burn workout in the comfort of your own home.

1. Burpees

Burpees are one of the most effective full-body exercises you can do. They help you build strength, burn fat, and improve your endurance levels. To perform a burpee:

Start by standing with your feet shoulder-width apart.
Drop down into a squatting position and place your hands on the ground.
Quickly jump your feet back into a plank position.
Perform a push-up or simply lower your body to the ground.
Jump your feet back up towards your hands.
Stand up and jump into the air, clapping your hands above your head.

2. Mountain Climbers

Mountain climbers are an excellent bodyweight exercise that helps you engage your core, glutes and legs while improving your cardiovascular fitness. To perform mountain climbers:

Start in a plank position with your hands shoulder-width apart and your core engaged.
Bring your right knee towards your chest, keeping your left leg straight.
Quickly switch legs by bringing your left knee towards your chest while extending your right leg back.
Keep alternating legs as fast as you can while maintaining a straight back.

3. Jump Squats

Jump squats are a challenging full-body exercise that helps you burn fat and build strength in your lower body. To perform jump squats:

Start by standing with your feet shoulder-width apart.
Lower your body into a squat position, keeping your back straight and your weight on your heels.
Push off the ground and jump up into the air as high as you can.
As you land, lower your body back into a squat position and repeat the exercise.

4. Jump Lunges

Jump lunges are an excellent exercise that helps you build lower body strength and improve your balance. To perform jump lunges:

Start by standing with your feet together.
Take a big step forward with your right foot and lower your body into a lunge position.
Push off the ground and jump up into the air as high as you can.
While in the air, switch your legs so that your left leg is now in front.
Land softly, lowering your body back into a lunge position with your left leg in front.
Repeat the exercise, alternating legs with each jump.

5. Plank Jacks

Plank jacks are an effective core exercise that also works your arms, glutes and legs. To perform plank jacks:

Start in a plank position with your hands shoulder-width apart and your core engaged.
Jump your legs out to the side while keeping your upper body stationary.
Quickly jump your legs back together.
Repeat the exercise as fast as you can while maintaining good form.

6. Spiderman Planks

Spiderman planks are challenging, but they’re a great way to build strength in your abs, core and obliques. To perform Spiderman planks:

Start in a plank position with your hands shoulder-width apart and your core engaged.
While maintaining a straight back, bring your right knee towards your right elbow.
Return to the starting position and repeat the exercise with your left leg.
Alternate legs as fast as you can while maintaining good form.

7. High Knees

High knees are a simple, but effective bodyweight exercise that can help you burn fat and improve your cardiovascular fitness. To perform high knees:

Start by standing with your feet hip-width apart.
Quickly bring your right knee up towards your chest while hopping on your left foot.
As soon as your right foot touches the ground, repeat the exercise with your left leg.
Continue alternating legs as fast as you can.

8. Push-Ups

Push-ups are a classic bodyweight exercise that effectively work your chest, triceps, and shoulders. To perform push-ups:

Start in a plank position with your hands shoulder-width apart.
Lower your body down towards the ground while keeping your core engaged and your elbows close to your body.
Push your body back up to the starting position and repeat the exercise.

9. Alternating Reverse Lunges

Alternating reverse lunges are an excellent bodyweight exercise that helps you build strength in your legs and glutes. To perform alternating reverse lunges:

Start by standing with your feet hip-width apart.
Take a big step back with your right foot and lower your body into a lunge position.
Push off the ground with your left foot and step your right foot forward back to the starting position.
Repeat the exercise on the other side.

10. Bicycle Crunches

Bicycle crunches are an effective core exercise that helps you build strength in your abs, obliques and lower back. To perform bicycle crunches:

Start by lying on your back with your knees bent and your hands behind your head.
Bring your right knee up towards your chest while twisting your upper body to the right.
At the same time, straighten your left leg and bring your left elbow towards your right knee.
Return to the starting position and repeat the exercise on the other side.

Frequently Asked Questions (FAQs)

1. What is HIIT?

High Intensity Interval Training (HIIT) is a type of workout routine that involves short bursts of intense exercise followed by periods of rest.

2. How can I incorporate HIIT into my workout routine?

You can incorporate HIIT into your workout routine by adding short bursts of intense exercise followed by periods of rest. For example, you can perform high-intensity exercises like burpees, followed by periods of rest, or you can perform circuits of bodyweight exercises with minimal rest between them.

3. How often should I do HIIT?

You can do HIIT workouts 2-3 times per week, with at least one day of rest between each session. Remember that HIIT workouts are intense, so it’s important to allow your body time to recover between sessions.

4. Is HIIT suitable for beginners?

HIIT can be suitable for beginners, but it’s important to start slowly and gradually increase the intensity and duration of the workouts over time. You should also make sure you have good form and technique for each exercise to avoid injury.

5. Can I do HIIT at home without equipment?

Yes, HIIT is an ideal workout to do at home without equipment. All you need is your bodyweight and some space to move around.

Conclusion

HIIT workouts using bodyweight exercises are an excellent way to burn fat, build muscle and improve your overall fitness levels. By incorporating exercises like burpees, mountain climbers, jump squats, and push-ups into your workout routine, you can target all major muscle groups and get a total-body fat burn workout, even without any equipment.

Remember to start slowly and gradually increase the intensity and duration of your workouts over time. With consistency and dedication, you can achieve your fitness goals and maintain a healthy lifestyle.