10 Best Bodyweight HIIT Workouts for Quick Fat Loss

Are you looking to torch calories and shed those extra pounds without leaving the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution for quick fat loss while requiring no special equipment. Updated January 2026, here are the 10 best bodyweight HIIT workouts that will help you achieve your fitness goals effectively.

1. Burpee Blast

Duration: 15 minutes
Sets: 3
Reps: 10-15
Difficulty Level: Intermediate
Calories Burned: Approximately 200

Exercise Table:

| Exercise | Duration/ Reps | |--------------|----------------| | Burpees | 30 seconds | | Rest | 15 seconds | | Repeat | 10-15 times |

2. Mountain Climbers

Duration: 10 minutes
Sets: 4
Reps: 20-30 seconds
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150

Exercise Table:

| Exercise | Duration/ Reps | |--------------------|----------------| | Mountain Climbers | 30 seconds | | Rest | 15 seconds | | Repeat | 4 times |

3. Jump Squats

Duration: 12 minutes
Sets: 3
Reps: 12-15
Difficulty Level: Intermediate
Calories Burned: Approximately 180

Exercise Table:

| Exercise | Duration/ Reps | |---------------|----------------| | Jump Squats | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

4. Push-Up to T-Plank

Duration: 15 minutes
Sets: 3
Reps: 10-12
Difficulty Level: Intermediate
Calories Burned: Approximately 200

Exercise Table:

| Exercise | Duration/ Reps | |----------------------|----------------| | Push-Up to T-Plank | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

5. High Knees

Duration: 10 minutes
Sets: 4
Reps: 30 seconds
Difficulty Level: Beginner
Calories Burned: Approximately 120

Exercise Table:

| Exercise | Duration/ Reps | |---------------|----------------| | High Knees | 30 seconds | | Rest | 15 seconds | | Repeat | 4 times |

6. Plank Jacks

Duration: 12 minutes
Sets: 3
Reps: 15-20
Difficulty Level: Intermediate
Calories Burned: Approximately 150

Exercise Table:

| Exercise | Duration/ Reps | |----------------|----------------| | Plank Jacks | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

7. Lateral Shuffles

Duration: 10 minutes
Sets: 4
Reps: 30 seconds
Difficulty Level: Beginner
Calories Burned: Approximately 100

Exercise Table:

| Exercise | Duration/ Reps | |-------------------|----------------| | Lateral Shuffles | 30 seconds | | Rest | 15 seconds | | Repeat | 4 times |

8. Skaters

Duration: 12 minutes
Sets: 3
Reps: 15-20
Difficulty Level: Intermediate
Calories Burned: Approximately 160

Exercise Table:

| Exercise | Duration/ Reps | |------------|----------------| | Skaters | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

9. Bicycle Crunches

Duration: 10 minutes
Sets: 3
Reps: 15-20
Difficulty Level: Beginner
Calories Burned: Approximately 120

Exercise Table:

| Exercise | Duration/ Reps | |-------------------|----------------| | Bicycle Crunches | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

10. Russian Twists

Duration: 10 minutes
Sets: 3
Reps: 15-20
Difficulty Level: Beginner
Calories Burned: Approximately 100

Exercise Table:

| Exercise | Duration/ Reps | |-------------------|----------------| | Russian Twists | 30 seconds | | Rest | 15 seconds | | Repeat | 3 times |

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Why Choose HipTrain for Your Fitness Journey?

With the rise of home workouts, finding an effective and affordable personal training solution is essential. At HipTrain, we offer live 1-on-1 video personal training sessions tailored to your needs. Our certified trainers create personalized plans that fit into your busy schedule, ensuring you stay on track with your fat loss goals. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.

Now that you have these 10 best bodyweight HIIT workouts, it's time to get moving and start burning those calories!