Best 10 Bodyweight HIIT Workouts for Fat Loss at Home

Looking to shed some pounds without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective and efficient way to burn fat right from the comfort of your home. Updated December 2025, here are the best 10 bodyweight HIIT workouts that will help you torch calories and get fit without any specialized equipment.

1. Tabata Burpees

Duration: 4 minutes
Difficulty Level: Intermediate
Calories Burned: ~50
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Burpees | 20 sec | | 2 | Rest | 10 sec | | 3 | Burpees | 20 sec | | 4 | Rest | 10 sec | | 5 | Burpees | 20 sec | | 6 | Rest | 10 sec | | 7 | Burpees | 20 sec | | 8 | Rest | 10 sec |

2. Jump Squats

Duration: 10 minutes
Difficulty Level: Beginner-Intermediate
Calories Burned: ~80
Equipment Needed: None

| Set | Exercise | Reps | Sets | |-----|------------------|-------|------| | 1 | Jump Squats | 15 | 3 | | 2 | Rest | 30 sec| - |

3. Mountain Climbers

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: ~70
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Mountain Climbers | 30 sec | | 2 | Rest | 15 sec | | 3 | Mountain Climbers | 30 sec | | 4 | Rest | 15 sec | | 5 | Mountain Climbers | 30 sec | | 6 | Rest | 15 sec | | 7 | Mountain Climbers | 30 sec | | 8 | Rest | 15 sec |

4. High Knees

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: ~60
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | High Knees | 30 sec | | 2 | Rest | 15 sec | | 3 | High Knees | 30 sec | | 4 | Rest | 15 sec | | 5 | High Knees | 30 sec | | 6 | Rest | 15 sec | | 7 | High Knees | 30 sec | | 8 | Rest | 15 sec |

5. Push-Up to T-Plank

Duration: 12 minutes
Difficulty Level: Advanced
Calories Burned: ~90
Equipment Needed: None

| Set | Exercise | Reps | Sets | |-----|------------------|-------|------| | 1 | Push-Up to T-Plank| 10 | 3 | | 2 | Rest | 30 sec| - |

6. Skaters

Duration: 10 minutes
Difficulty Level: Intermediate
Calories Burned: ~75
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Skaters | 30 sec | | 2 | Rest | 15 sec | | 3 | Skaters | 30 sec | | 4 | Rest | 15 sec | | 5 | Skaters | 30 sec | | 6 | Rest | 15 sec | | 7 | Skaters | 30 sec | | 8 | Rest | 15 sec |

7. Plank Jacks

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: ~65
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Plank Jacks | 30 sec | | 2 | Rest | 15 sec | | 3 | Plank Jacks | 30 sec | | 4 | Rest | 15 sec | | 5 | Plank Jacks | 30 sec | | 6 | Rest | 15 sec | | 7 | Plank Jacks | 30 sec | | 8 | Rest | 15 sec |

8. Side Lunges

Duration: 10 minutes
Difficulty Level: Beginner-Intermediate
Calories Burned: ~80
Equipment Needed: None

| Set | Exercise | Reps | Sets | |-----|------------------|-------|------| | 1 | Side Lunges | 12 each side | 3 | | 2 | Rest | 30 sec| - |

9. Inchworms

Duration: 8 minutes
Difficulty Level: Intermediate
Calories Burned: ~70
Equipment Needed: None

| Set | Exercise | Reps | Sets | |-----|------------------|-------|------| | 1 | Inchworms | 10 | 3 | | 2 | Rest | 30 sec| - |

10. Burpee Broad Jumps

Duration: 10 minutes
Difficulty Level: Advanced
Calories Burned: ~100
Equipment Needed: None

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Burpee Broad Jumps| 30 sec | | 2 | Rest | 15 sec | | 3 | Burpee Broad Jumps| 30 sec | | 4 | Rest | 15 sec | | 5 | Burpee Broad Jumps| 30 sec | | 6 | Rest | 15 sec | | 7 | Burpee Broad Jumps| 30 sec | | 8 | Rest | 15 sec |

Why Choose HipTrain for Your Personal Training Needs?

If you find it challenging to stay motivated or need personalized guidance, HipTrain offers affordable 1-on-1 live video personal training. Our certified trainers can provide you with tailored HIIT routines that fit your fitness level and goals—all from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

With these bodyweight HIIT workouts, you can easily incorporate fat-burning exercises into your routine. Get started today and see the results for yourself!