Best Bodyweight HIIT Workouts for Efficient Fat Loss 2025

If you're looking to shed some pounds and improve your fitness levels without the need for expensive gym memberships, bodyweight HIIT (High-Intensity Interval Training) workouts can be your best ally. These workouts are not only effective for fat loss but also convenient as they can be performed at home. Below are the best bodyweight HIIT workouts of 2025, designed to maximize fat loss efficiently.

Updated January 2026

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Burpees | 8-10 | 4 | 20 sec |

2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Calories Burned: ~8 calories per minute
• Difficulty: Beginner
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Mountain Climbers | 15-20| 5 | 30 sec |

3. Jump Squats

• Duration: 25 seconds work, 5 seconds rest
• Sets: 4
• Calories Burned: ~12 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Jump Squats | 10-12| 4 | 25 sec |

4. Plank Jacks

• Duration: 30 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~7 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Plank Jacks | 15-20| 4 | 30 sec |

5. High Knees

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty: Beginner
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |-------------|------|------|----------| | High Knees | 20-30| 4 | 20 sec |

6. Push-Up to T-Plank

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~9 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |-----------------------|------|------|----------| | Push-Up to T-Plank | 5-8 | 4 | 30 sec |

7. Skaters

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: ~10 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |-----------|------|------|----------| | Skaters | 10-15| 4 | 20 sec |

8. Lateral Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~8 calories per minute
• Difficulty: Beginner
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |-----------------|------|------|----------| | Lateral Lunges | 8-10 | 4 | 30 sec |

9. Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: ~6 calories per minute
• Difficulty: Beginner
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Bicycle Crunches | 15-20| 4 | 30 sec |

10. Side Plank Raises

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3 (each side)
• Calories Burned: ~5 calories per minute
• Difficulty: Intermediate
• Equipment Needed: None

Workout Table: | Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Side Plank Raises | 8-10 | 3 | 30 sec |

Why Choose HipTrain?

For those who want to take their fitness journey to the next level, consider trying HipTrain. With affordable live 1-on-1 video personal training sessions from certified trainers, you can get customized workouts tailored to your goals. Plus, HipTrain is HSA/FSA approved, making it a budget-friendly option for busy professionals looking to fit fitness into their lives.