Best Bodyweight HIIT Workouts for Fat Loss at Home

Are you looking to shed some pounds without needing a gym membership? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to burn fat and improve your fitness level right in the comfort of your home. Below, we present the best bodyweight HIIT workouts for fat loss that you can do anytime, anywhere.

Updated December 2025

1. Jumping Jacks

• Duration: 30 seconds
• Sets: 4
• Rest: 15 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

How to Do It:

1. Stand with your feet together and arms at your sides.
2. Jump up, spreading your legs and raising your arms overhead.
3. Jump back to the starting position and repeat.

---

2. Burpees

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start standing, drop into a squat, place your hands on the ground.
2. Kick your feet back into a plank position.
3. Perform a push-up (optional), then jump your feet back to your hands.
4. Explode upwards into a jump.

---

3. High Knees

• Duration: 30 seconds
• Sets: 4
• Rest: 15 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Beginner
• Equipment Needed: None

How to Do It:

1. Stand tall and run in place while bringing your knees up to hip level.
2. Pump your arms to increase intensity.

---

4. Mountain Climbers

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Quickly bring one knee towards your chest, then switch legs in a running motion.

---

5. Squat Jumps

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-14 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Stand with feet shoulder-width apart.
2. Perform a squat and explode upwards into a jump.
3. Land softly and go straight into the next squat.

---

6. Plank Jacks

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start in a plank position.
2. Jump your feet out to the sides and back together, like a jumping jack.

---

7. Push-Up to T-Plank

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 10-15 calories per minute
• Difficulty Level: Advanced
• Equipment Needed: None

How to Do It:

1. Start in a push-up position.
2. Perform a push-up, then rotate into a side plank, raising one arm towards the ceiling.
3. Return to push-up position and repeat on the other side.

---

8. Skaters

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start by standing on one leg.
2. Jump laterally to the opposite leg, landing softly.
3. Continue alternating sides.

---

9. Lateral Lunges

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 6-10 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Stand with feet together.
2. Step out to the side, lowering into a lunge while keeping the opposite leg straight.
3. Push off the lunging leg to return to the starting position.

---

10. Bear Crawls

• Duration: 30 seconds
• Sets: 4
• Rest: 30 seconds between sets
• Calories Burned: Approximately 8-12 calories per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How to Do It:

1. Start on all fours, with your hands under your shoulders and knees under your hips.
2. Move forward by simultaneously moving your right hand and left foot, then switch.

---

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to lose fat and improve overall fitness without the need for expensive gym memberships. With the flexibility to work out at home and no equipment required, you can easily incorporate these exercises into your routine.

If you're seeking personalized guidance, consider HipTrain's affordable live 1-on-1 personal training. Our certified trainers can help create a customized workout plan tailored to your goals. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it an even smarter investment in your health.