Best Bodyweight HIIT Workouts for Effective Fat Loss

Updated January 2026

High-Intensity Interval Training (HIIT) is an incredibly efficient workout method that can lead to significant fat loss in a short amount of time. The beauty of bodyweight HIIT workouts is that they require no equipment and can be performed anywhere, making them perfect for home workouts. Here are the Best Bodyweight HIIT Workouts for effective fat loss that you can try in 2025.

1. The 20-Minute Fat Blaster

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |------------------|-----------|------| | Jump Squats | 30 seconds| 4 | | Push-Ups | 30 seconds| 4 | | Burpees | 30 seconds| 4 | | Mountain Climbers| 30 seconds| 4 | | Rest | 30 seconds| 4 |

2. Full-Body Burn

Duration: 25 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-250

| Exercise | Duration | Sets | |------------------|-----------|------| | High Knees | 30 seconds| 5 | | Plank Jacks | 30 seconds| 5 | | Lunges | 30 seconds| 5 | | Bicycle Crunches | 30 seconds| 5 | | Rest | 30 seconds| 5 |

3. Core Crusher

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |------------------|-----------|------| | Plank | 45 seconds| 3 | | Side Plank | 30 seconds each side| 3 | | Russian Twists | 30 seconds| 3 | | Flutter Kicks | 30 seconds| 3 | | Rest | 30 seconds| 3 |

4. Cardio Kick

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 30 seconds| 4 | | Skaters | 30 seconds| 4 | | Side Lunges | 30 seconds| 4 | | Tuck Jumps | 30 seconds| 4 | | Rest | 30 seconds| 4 |

5. Quick Cardio Circuit

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |------------------|-----------|------| | Butt Kicks | 30 seconds| 3 | | Arm Circles | 30 seconds| 3 | | Step-Ups | 30 seconds| 3 | | Jump Rope (in place)| 30 seconds| 3 | | Rest | 30 seconds| 3 |

6. Plyometric Power

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |------------------|-----------|------| | Box Jumps | 30 seconds| 4 | | Plyo Push-Ups | 30 seconds| 4 | | Broad Jumps | 30 seconds| 4 | | Jump Lunges | 30 seconds| 4 | | Rest | 30 seconds| 4 |

7. HIIT Ladder Workout

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-300

| Exercise | Duration | Sets | |------------------|-----------|------| | Burpees | 30 seconds| 5 | | Push-Ups | 30 seconds| 4 | | Squats | 30 seconds| 3 | | Plank | 30 seconds| 2 | | Rest | 30 seconds| 5 |

8. Tabata Training

Duration: 24 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-350

| Exercise | Duration | Sets | |------------------|-----------|------| | Squats | 20 seconds| 8 | | Push-Ups | 20 seconds| 8 | | High Knees | 20 seconds| 8 | | Rest | 10 seconds| 8 |

9. Total Body HIIT

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-450

| Exercise | Duration | Sets | |------------------|-----------|------| | Burpees | 30 seconds| 5 | | Push-Up to T-Row | 30 seconds| 5 | | Squat Jumps | 30 seconds| 5 | | Plank to Push-Up | 30 seconds| 5 | | Rest | 30 seconds| 5 |

10. Quick-Fire HIIT

Duration: 12 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 100-150

| Exercise | Duration | Sets | |------------------|-----------|------| | Jumping Jacks | 30 seconds| 4 | | Plank Jacks | 30 seconds| 4 | | High Knees | 30 seconds| 4 | | Rest | 30 seconds| 4 |

Why Choose HipTrain for Your HIIT Workouts?

With the flexibility of scheduling, certified personal trainers, and affordable pricing, HipTrain is the ideal solution for those looking to enhance their fitness journey with live 1-on-1 video personal training. Plus, you can use your HSA/FSA for eligible expenses, making it even more budget-friendly!

Incorporate these bodyweight HIIT workouts into your routine for effective fat loss and enjoy the convenience of training from home!