10 Best HIIT Bodyweight Workouts for Quick Fat Loss

Are you looking to shed some pounds quickly without the need for expensive gym memberships or bulky equipment? HIIT (High-Intensity Interval Training) bodyweight workouts are your best bet! These workouts are not only effective for fat loss but can also be done right at home. Updated January 2026, here are the 10 best HIIT bodyweight workouts that will help you torch calories and achieve your fitness goals.

1. Tabata Burpees

Duration: 4 minutes
Sets: 8 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approx. 10 calories/minute
Difficulty Level: Intermediate

| Exercise | Duration | Reps | |-------------|----------|-----------| | Burpees | 20 sec | 8 rounds | | Rest | 10 sec | 8 rounds |

Tip: Focus on your form to maximize efficiency.

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2. Jump Squats and Push-Ups

Duration: 12 minutes
Sets: 3 rounds (40 seconds work, 20 seconds rest)
Calories Burned: Approx. 12 calories/minute
Difficulty Level: Intermediate

| Exercise | Duration | Reps | |----------------|----------|------| | Jump Squats | 40 sec | 12 | | Push-Ups | 40 sec | 10 | | Rest | 20 sec | 3 |

Tip: Keep your core tight during jump squats for better stability.

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3. Mountain Climbers and Plank Jacks

Duration: 12 minutes
Sets: 3 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approx. 10 calories/minute
Difficulty Level: Beginner to Intermediate

| Exercise | Duration | Reps | |-------------------|----------|------| | Mountain Climbers | 30 sec | 15 | | Plank Jacks | 30 sec | 10 | | Rest | 15 sec | 3 |

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

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4. High Knees and Skaters

Duration: 10 minutes
Sets: 5 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approx. 12 calories/minute
Difficulty Level: Intermediate

| Exercise | Duration | Reps | |------------|----------|------| | High Knees | 30 sec | 20 | | Skaters | 30 sec | 10 | | Rest | 15 sec | 5 |

Tip: Drive your knees high for optimal engagement of your core.

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5. Tuck Jumps and Plank Holds

Duration: 8 minutes
Sets: 4 rounds (20 seconds work, 10 seconds rest)
Calories Burned: Approx. 15 calories/minute
Difficulty Level: Advanced

| Exercise | Duration | Reps | |---------------|----------|------| | Tuck Jumps | 20 sec | 8 | | Plank Holds | 20 sec | 4 | | Rest | 10 sec | 4 |

Tip: Land softly to reduce impact on your joints.

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6. Lateral Lunges and Sit-Ups

Duration: 15 minutes
Sets: 3 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approx. 10 calories/minute
Difficulty Level: Beginner

| Exercise | Duration | Reps | |---------------|----------|------| | Lateral Lunges| 30 sec | 8 | | Sit-Ups | 30 sec | 10 | | Rest | 15 sec | 3 |

Tip: Keep your chest up during lunges for better form.

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7. Bear Crawls and Side Plank Rotations

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 30 seconds rest)
Calories Burned: Approx. 8 calories/minute
Difficulty Level: Intermediate

| Exercise | Duration | Reps | |---------------------|----------|------| | Bear Crawls | 30 sec | 10 | | Side Plank Rotations| 30 sec | 5 | | Rest | 30 sec | 4 |

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

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8. Flutter Kicks and Russian Twists

Duration: 12 minutes
Sets: 3 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approx. 9 calories/minute
Difficulty Level: Beginner

| Exercise | Duration | Reps | |-----------------|----------|------| | Flutter Kicks | 30 sec | 15 | | Russian Twists | 30 sec | 10 | | Rest | 15 sec | 3 |

Tip: Engage your core during both exercises for better results.

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9. Wall Sits and Jumping Jacks

Duration: 10 minutes
Sets: 4 rounds (30 seconds work, 15 seconds rest)
Calories Burned: Approx. 10 calories/minute
Difficulty Level: Beginner

| Exercise | Duration | Reps | |------------------|----------|------| | Wall Sits | 30 sec | 1 | | Jumping Jacks | 30 sec | 15 | | Rest | 15 sec | 4 |

Tip: Ensure your knees are at a 90-degree angle during wall sits.

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10. Cool Down and Stretch

Duration: 5-10 minutes
Equipment Needed: None
Difficulty Level: All levels

Tip: Always end your workout with a proper cool down to prevent injuries.

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With HipTrain, you can access affordable personal training from the comfort of your home. Our certified personal trainers offer live 1-on-1 video sessions tailored to your needs, making it easy to fit workouts into your busy schedule. Plus, you can use your HSA/FSA for eligible expenses, making your fitness journey even more affordable.