Best Bodyweight HIIT Workouts for Fast Fat Loss 2025

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to torch fat efficiently from the comfort of your home. Not only do they require no equipment, but they also fit seamlessly into busy schedules. Here’s a rundown of the Best Bodyweight HIIT Workouts for Fast Fat Loss in 2025 that you can incorporate into your routine today.

1. Burpee Blast

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

Instructions: Drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump explosively.

2. Mountain Climbers

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

Instructions: Start in a plank position and drive your knees alternately towards your chest as quickly as possible.

3. Jump Squats

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

Instructions: Perform a squat and jump explosively, landing softly back into a squat position.

4. High Knees

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

Instructions: Run in place, driving your knees up towards your chest as high as possible.

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~9 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Instructions: Start in a plank position and jump your feet out to the sides and back together, similar to a jumping jack.

6. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: ~11 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

Instructions: Jump as high as you can, tucking your knees towards your chest at the peak of the jump.

7. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Instructions: Leap from side to side, landing on one foot, and then alternating sides.

8. Lateral Lunges

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

Instructions: Step out to the side into a lunge, keeping the opposite leg straight, and push back to the starting position.

9. Push-Up Variations (Wide/Narrow)

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: ~7 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

Instructions: Alternate between wide and narrow push-ups to target different muscle groups.

10. Core Twists

• Duration: 30 seconds on, 15 seconds rest
• Sets: 5
• Calories Burned: ~6 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

Instructions: Sit on the ground with your knees bent, lean back slightly, and twist your torso side to side.

Sample Workout Table

| Exercise | Duration | Sets | Calories Burned | |-------------------|------------|------|------------------| | Burpee Blast | 20 sec | 4 | ~10 per minute | | Mountain Climbers | 30 sec | 5 | ~8 per minute | | Jump Squats | 20 sec | 4 | ~10 per minute | | High Knees | 30 sec | 5 | ~12 per minute | | Plank Jacks | 30 sec | 5 | ~9 per minute | | Tuck Jumps | 20 sec | 4 | ~11 per minute | | Skaters | 30 sec | 5 | ~10 per minute | | Lateral Lunges | 30 sec | 5 | ~8 per minute | | Push-Up Variations| 30 sec | 4 | ~7 per minute | | Core Twists | 30 sec | 5 | ~6 per minute |

Why Choose HipTrain?

Incorporating these HIIT workouts into your routine can lead to fast fat loss, but having the right guidance is crucial. HipTrain offers live 1-on-1 video personal training sessions that are affordable compared to traditional gyms, making it easier to get personalized coaching from certified trainers. Plus, our services are HSA/FSA approved, giving you more flexibility with your fitness expenses.

Start your journey towards fat loss and a healthier lifestyle with these effective bodyweight HIIT workouts!