10 Best Bodyweight HIIT Workouts for Effective Fat Loss

Are you looking to shed those extra pounds without needing a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve fat loss right from the comfort of your home. These workouts require no equipment, making them accessible for everyone, and they can be completed in a short amount of time. Below are the 10 best bodyweight HIIT workouts for effective fat loss, updated January 2026.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Burpees | 8-10 |

2. Jump Squats

• Duration: 30 seconds work, 15 seconds rest
• Sets: 6 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Jump Squats | 10-15 |

3. Mountain Climbers

• Duration: 40 seconds work, 20 seconds rest
• Sets: 5 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------------|---------| | Mountain Climbers| 20-30 |

4. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 6 rounds
• Calories Burned: Approx. 7-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Plank Jacks | 15-20 |

5. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | High Knees | 30-40 |

6. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 8 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Tuck Jumps | 8-10 |

7. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 6 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Skaters | 15-20 |

8. Push-Up to T-Plank

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approx. 7-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------------------|---------| | Push-Up to T-Plank | 6-10 |

9. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |---------------|---------| | Lateral Lunges| 10-12 |

10. Flutter Kicks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approx. 5-8 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Duration | |---------------|----------| | Flutter Kicks | 30 sec |

Conclusion

These bodyweight HIIT workouts are not only effective for fat loss but also flexible enough to fit into any busy schedule. For personalized guidance, consider HipTrain, which offers affordable live 1-on-1 personal training sessions tailored to your fitness goals. Plus, with HSA/FSA eligibility, you can make your fitness journey even more budget-friendly.