Fat burner HIIT bodyweight workout

Where you store fat on your body doesn’t change the way you burn it. There’s no such thing as fat targeting. It doesn’t work. You could spend multiple workouts on your abs, or your obliques to try to melt the muffin top or the lose the love handles. But, if there’s fat stored in those areas, you’re not going to see the results and definition of your hard work. If you want to lean out, you’ll need to burn fat. The only way to successfully do that is to increase your overall calorie burn.

This high intensity bodyweight workout will boost your heart rate and get you sweating for ultimate fat burning. High intensity interval training (HIIT) is great for leaning out because it helps your body increase calorie burning even after your workout’s over.

Ready to get into it? You don’t need any equipment for this bodyweight workout. So turn up some music and get started!

Burn fat with this HIIT Bodyweight Workout

Do each exercise for 30 seconds with no rest between. Complete 5 rounds. Rest 30 seconds between rounds.

Jump squats

  1. Start in a standing position with your feet shoulder width apart.
  2. Bending into a squat position lower yourself as if you were sitting, bending your knees until your thighs are parallel with the floor. Be sure to keep your knees behind your toes and keep your back straight.
  3. Pushing through your heels, jump straight up landing back down into a squat position.
  4. Continue without pausing.

Alternating Lunges

  1. Start in a standing position with your feet hip width apart.
  2. Take a big step forward with your right foot bending your knee at 90 degrees in front of you.
  3. Lower your body until your left knee almost touches the ground behind you.
  4. Pushing through your heels, step back to starting position and repeat on the alternate side.
  5. Continue without pause, alternating between legs.

High knees

  1. Start in a standing position with your feet hip width apart.
  2. Jogging in place lifting each knee 90 degrees or higher.
  3. Continue without pausing.

Glute bridges

  1. Start with your back flat on the floor, and your feet flat on the floor directly beneath your knees.
  2. Lift your butt and lower back up off the floor.
  3. Squeeze your glutes at the top. Then slowly lower back down.
  4. Repeat without pause.


  1. Start in a standing position with your feet hip width apart.
  2. Squat down placing your hands flat on the floor in front of you.
  3. Jump your legs straight out behind you to reach a plank position keeping your back straight and yours arms fully extended.
  4. Then jump your feet forward, behind your hands and back to a squatting position.
  5. Jump up on your feet to a standing position reaching your hands overhead.

Drop dead push ups

  1. Start by lying face down on the ground with your palms on the floor closely next to your shoulders.
  2. Keeping your body stiff power your body up with your arms until they’re fully extended.
  3. Lower yourself back down flat on the floor.
  4. Lift your hands off the ground and back down quickly to push yourself back up to repeat the movement.

Jumping jacks

  1. Start with your feet together and your hands by your side.
  2. Jump your feet apart while simultaneously bringing your arms above your head with a slight bend at your elbows.
  3. Jump your feet back together and bring your arms back to your side.
  4. Repeat the movement without pausing.

Crab touch

  1. Start by sitting on your butt with your feet flat on the floor shoulder width apart. Keep your hands by your sides flat on the floor with your fingers towards your feet.
  2. Lift your body up so it’s supported by your hands and feet.
  3. Kicking one leg up, reach towards it with your opposite hand.
  4. Repeat with the alternate side. Continue without pause.

Mountain climber running

  1. Start in a plank position placing your hands on the floor shoulder width part with your legs extended behind you and your feet together.
  2. Bending your knee, bring your right leg up towards your hip as if you we’re starting a race. Keep your head looking down.
  3. Bring your right leg back straight behind you returning to a plank position.
  4. Repeat using your left leg. Bring your knee up towards your hip, and straighten it returning to plank position
  5. Alternate the movement in continuous motion between both legs as if you were running.

Love your #innerbabe

This bodyweight workout is a double threat helping you burn fat and tone muscles. Both of which are important for leaning out. The other thing to consider is what you’re eating. Nourish your body with healthy foods to support your metabolism and fuel your workouts. Reduce your sugar intake, eat your greens, choose lean protein sources and drink more water!

Lastly, make sure you show up for you and give it your all.

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2017-05-24T17:05:09+00:00 May 24th, 2017|Move|