Best Bodyweight HIIT Workouts for Fat Loss

Looking to torch calories and shed fat without any equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to achieve your fitness goals from the comfort of your home. In 2025, these workouts are more popular than ever, combining efficiency, effectiveness, and accessibility. Here are the best bodyweight HIIT workouts for fat loss that you can easily incorporate into your home workouts.

1. Burpees

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~10 calories per minute

Description: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

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2. Mountain Climbers

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Beginner to Intermediate
• Calories Burned: ~8 calories per minute

Description: From a plank position, alternate driving your knees to your chest quickly.

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3. Jump Squats

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute

Description: Perform a squat and jump explosively, landing softly back into the squat.

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4. High Knees

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Beginner
• Calories Burned: ~8 calories per minute

Description: Run in place, bringing your knees up to hip level as quickly as possible.

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5. Plank Jacks

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute

Description: From a plank position, jump your feet out and in while maintaining core stability.

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6. Tuck Jumps

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Advanced
• Calories Burned: ~10 calories per minute

Description: Jump straight up, tucking your knees to your chest.

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7. Lateral Bounds

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~9 calories per minute

Description: Jump side to side, landing on one foot and balancing.

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8. Skaters

• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty: Intermediate
• Calories Burned: ~8 calories per minute

Description: Jump from side to side, landing on one foot, mimicking a speed skater’s movement.

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Sample HIIT Workout Plan

| Exercise | Sets | Duration (s) | Rest (s) | Calories Burned (approx.) | |------------------|------|--------------|----------|----------------------------| | Burpees | 4 | 30 | 15 | 10 | | Mountain Climbers| 4 | 30 | 15 | 8 | | Jump Squats | 4 | 30 | 15 | 9 | | High Knees | 4 | 30 | 15 | 8 | | Plank Jacks | 4 | 30 | 15 | 9 | | Tuck Jumps | 4 | 30 | 15 | 10 | | Lateral Bounds | 4 | 30 | 15 | 9 | | Skaters | 4 | 30 | 15 | 8 |

Total Duration: ~30 minutes
Total Calories Burned: ~72 calories (approx.)

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Incorporating these bodyweight HIIT workouts into your routine can significantly aid in fat loss while improving cardiovascular fitness and strength. Remember, consistency is key!

If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training, allowing you to work with certified trainers from the comfort of your home. Plus, you can use your HSA/FSA for eligible training expenses!

Updated January 2026.