Best 8 Bodyweight HIIT Workouts for Quick Fat Loss

Updated January 2026

If you're looking for effective home workouts that can help you shed fat quickly, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. Not only do they require no equipment, but they can also be tailored to your fitness level. Here are the best 8 bodyweight HIIT workouts you can do at home for rapid fat loss:

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~150-200

| Exercise | Sets | Reps | Duration | |----------------|------|----------|----------| | Jumping Jacks | 4 | 30 sec | 30 sec | | Push-Ups | 4 | 10-15 | 30 sec | | Rest | 4 | - | 30 sec |

2. Burpees & Mountain Climbers

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~200-300

| Exercise | Sets | Reps | Duration | |----------------------|------|------------|----------| | Burpees | 5 | 10 | 30 sec | | Mountain Climbers | 5 | 30 sec | 30 sec | | Rest | 5 | - | 30 sec |

3. High Knees & Squat Jumps

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~180-250

| Exercise | Sets | Reps | Duration | |-----------------|------|----------|----------| | High Knees | 4 | 30 sec | 30 sec | | Squat Jumps | 4 | 10-15 | 30 sec | | Rest | 4 | - | 30 sec |

4. Plank Jacks & Tricep Dips

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~150-200

| Exercise | Sets | Reps | Duration | |------------------|------|----------|----------| | Plank Jacks | 4 | 30 sec | 30 sec | | Tricep Dips | 4 | 10-15 | 30 sec | | Rest | 4 | - | 30 sec |

5. Lateral Lunges & Skaters

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~220-300

| Exercise | Sets | Reps | Duration | |------------------|------|----------|----------| | Lateral Lunges | 5 | 10-12 per side | 30 sec | | Skaters | 5 | 30 sec | 30 sec | | Rest | 5 | - | 30 sec |

6. Bear Crawls & Tuck Jumps

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~200-280

| Exercise | Sets | Reps | Duration | |------------------|------|----------|----------| | Bear Crawls | 4 | 30 sec | 30 sec | | Tuck Jumps | 4 | 10-15 | 30 sec | | Rest | 4 | - | 30 sec |

7. Side Plank & Bicycle Crunches

Duration: 25 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~180-250

| Exercise | Sets | Reps | Duration | |----------------------|------|------------|----------| | Side Plank (each side)| 4 | 30 sec | 30 sec | | Bicycle Crunches | 4 | 15-20 | 30 sec | | Rest | 4 | - | 30 sec |

8. Agility Ladder Drills & Jump Squats

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: ~200-300

| Exercise | Sets | Reps | Duration | |------------------------|------|----------|----------| | Agility Ladder Drills | 4 | 30 sec | 30 sec | | Jump Squats | 4 | 10-15 | 30 sec | | Rest | 4 | - | 30 sec |

Tips for Success

• Warm-Up: Always begin with a 5-10 minute warm-up to prepare your body.
• Hydration: Stay hydrated throughout your workout.
• Cool Down: Finish with a cool-down and stretch to aid recovery.

Why Choose HipTrain?

If you're looking for personalized guidance during your HIIT workouts, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Our flexible scheduling makes it easy for busy professionals to fit fitness into their lives. Plus, our services are HSA/FSA approved for eligible expenses, making it a budget-friendly option for your fitness journey.