Bodyweight Workouts for Maximum Burn

High-Intensity Interval Training (HIIT)

Intervals of intense exercises (burpees, jumping jacks) followed by short rest periods maximize calorie burn.


A full-body exercise combining squats, push-ups, and jumps, effectively burning calories.

Jumping Rope

Continuous jumping rope elevates heart rate, making it an efficient calorie-burning cardio exercise.

Mountain Climbers

Dynamic exercise engaging core and lower body, contributing to calorie expenditure.


High-speed running or sprint intervals effectively burn calories and boost metabolism.

Jump Squats

Adding a jump to squats increases intensity, engaging major muscle groups for calorie burn.

Box Jumps

Jumping onto a box or platform targets leg muscles, promoting calorie burn.


Walking or stationary lunges engage leg muscles, contributing to overall calorie expenditure.


A compound exercise targeting multiple muscle groups, aiding in calorie burn and muscle toning.

Plank Variations

Planks and their variations engage core muscles, promoting calorie burn and overall stability.

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