10 Best Bodyweight HIIT Workouts for Quick Fat Loss

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat quickly and effectively, especially when you're short on time. Bodyweight HIIT workouts require minimal to no equipment, making them perfect for home workouts. Here are the 10 best bodyweight HIIT workouts that can help you achieve your fat loss goals.

1. The Tabata Workout

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~240 per 30 minutes

| Exercise | Reps | |------------------|------| | Jump Squats | 20 | | Push-Ups | 20 | | High Knees | 20 | | Plank Jacks | 20 |

Summary: This workout alternates between 20 seconds of intense effort and 10 seconds of rest. It’s quick, effective, and can be done anywhere.

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2. Full-Body Burn

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~200 per 30 minutes

| Exercise | Reps | |---------------------|------| | Bodyweight Squats | 10 | | Push-Ups | 10 | | Lunges | 10 per leg | | Plank | 30 seconds |

Summary: This workout targets multiple muscle groups and is great for beginners.

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3. Cardio Crusher

Duration: 40 seconds work, 20 seconds rest
Sets: 5 rounds
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~300 per 30 minutes

| Exercise | Reps | |--------------------|------| | Burpees | 10 | | Mountain Climbers | 20 | | Skaters | 15 per side | | Tuck Jumps | 10 |

Summary: This high-energy workout will get your heart rate up and is designed for those looking to push their limits.

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4. Core Blaster

Duration: 30 seconds work, 10 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~180 per 30 minutes

| Exercise | Reps | |--------------------|------| | Plank | 30 seconds | | Russian Twists | 15 per side | | Bicycle Crunches | 15 per side | | Side Plank | 20 seconds per side |

Summary: Focused on core strength, this workout is perfect for tightening your midsection.

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5. Lower Body HIIT

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~220 per 30 minutes

| Exercise | Reps | |--------------------|------| | Squat Jumps | 10 | | Walking Lunges | 10 per leg | | Glute Bridges | 15 | | Calf Raises | 15 |

Summary: This workout targets your legs and glutes, helping you build strength while burning fat.

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6. Upper Body HIIT

Duration: 30 seconds work, 20 seconds rest
Sets: 5 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~230 per 30 minutes

| Exercise | Reps | |--------------------|------| | Diamond Push-Ups | 10 | | Tricep Dips (on a chair) | 10 | | Pike Push-Ups | 10 | | Plank Shoulder Taps| 15 per side |

Summary: Focused on the upper body, this workout is excellent for building strength and endurance.

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7. HIIT Ladder Workout

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds (decreasing reps)
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~250 per 30 minutes

| Exercise | Reps | |--------------------|------| | Burpees | 10, 8, 6, 4, 2 | | Jumping Jacks | 10, 8, 6, 4, 2 | | High Knees | 10, 8, 6, 4, 2 | | Plank | 30 seconds |

Summary: This workout involves a decreasing number of reps, pushing you to sprint through each round.

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8. HIIT Circuit

Duration: 45 seconds work, 15 seconds rest
Sets: 3 rounds
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200 per 30 minutes

| Exercise | Reps | |--------------------|------| | Squat to Press | 10 | | Push-Up to T Rotation | 10 per side | | Lateral Lunges | 10 per side | | Plank Jacks | 10 |

Summary: This circuit combines strength and cardio, making it ideal for fat loss.

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9. Quick Burn

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~180 per 30 minutes

| Exercise | Reps | |--------------------|------| | Jump Squats | 10 | | Push-Ups | 10 | | High Knees | 20 | | Reverse Lunges | 10 per leg |

Summary: A simple yet effective workout that can be performed anywhere, perfect for beginners.

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10. The Ultimate HIIT

Duration: 20 seconds work, 10 seconds rest
Sets: 6 rounds
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~300 per 30 minutes

| Exercise | Reps | |--------------------|------| | Burpees | 10 | | Mountain Climbers | 20 | | Plank Jacks | 15 | | Skaters | 15 per side |

Summary: This ultimate workout combines various movements for a comprehensive fat-burning session.

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With these bodyweight HIIT workouts, you can effectively torch calories and lose fat from the comfort of your home. If you're looking for personalized guidance, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video training that fits your schedule and budget. Plus, our services are HSA/FSA approved for eligible expenses!