10 Best Bodyweight HIIT Workouts to Burn Fat in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat, improve cardiovascular fitness, and build muscle, all without any equipment. Here are the 10 best bodyweight HIIT workouts for 2025 that you can do anywhere, making them perfect for busy professionals looking to fit fitness into their schedules.

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |------------------|-------------|------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Keep your core tight during push-ups to maximize effectiveness.

2. Burpee Blast

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |----------------|-------------|------| | Burpees | 45 seconds | 5 | | Rest | 15 seconds | 5 |

Tip: Focus on form over speed to avoid injury.

3. Mountain Climbers & Squats

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |---------------------|-------------|------| | Mountain Climbers | 30 seconds | 4 | | Bodyweight Squats | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Maintain a steady pace to keep your heart rate up.

4. High Knees & Plank Jacks

Duration: 18 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |---------------------|-------------|------| | High Knees | 40 seconds | 4 | | Plank Jacks | 40 seconds | 4 | | Rest | 20 seconds | 4 |

Tip: Keep your back straight during plank jacks for optimal form.

5. Tuck Jumps & Lunges

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Duration | Sets | |-------------------|-------------|------| | Tuck Jumps | 30 seconds | 5 | | Alternating Lunges| 30 seconds | 5 | | Rest | 30 seconds | 5 |

Tip: Land softly on your feet to protect your joints.

6. Skaters & Russian Twists

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |---------------------|-------------|------| | Skaters | 30 seconds | 4 | | Russian Twists | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Engage your core throughout the Russian twists for better results.

7. Side Lunges & Plank Holds

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-------------------|-------------|------| | Side Lunges | 30 seconds | 4 | | Plank Hold | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Ensure your knee doesn’t extend past your toes during lunges.

8. Bear Crawls & Bicycle Crunches

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Duration | Sets | |---------------------|-------------|------| | Bear Crawls | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Keep your hips low during bear crawls for maximum engagement.

9. Broad Jumps & Side Plank

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-450

| Exercise | Duration | Sets | |---------------------|-------------|------| | Broad Jumps | 30 seconds | 4 | | Side Plank (each side)| 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Use your arms to propel yourself during broad jumps.

10. Shadow Boxing & Wall Sit

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |---------------------|-------------|------| | Shadow Boxing | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Rest | 30 seconds | 4 |

Tip: Stay light on your feet while shadow boxing.

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These bodyweight HIIT workouts are not only effective for fat loss but can also be done anywhere, making them ideal for those short on time. For those looking to enhance their fitness journey, consider HipTrain's affordable personal training. With live 1-on-1 video sessions, certified trainers, and flexible scheduling, you can get personalized guidance that fits your lifestyle. Plus, our services are HSA/FSA approved for eligible expenses!