Best Bodyweight HIIT Workouts for Fat Loss at Home 2025

Updated January 2026

Bodyweight High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat while working out at home. These workouts require no equipment and can be tailored to fit any fitness level. Here’s a list of the best bodyweight HIIT workouts for fat loss that you can do right at home in 2025.

1. Tabata Style HIIT

Overview: This workout consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes.

Exercises:

• Jump Squats
• Push-Ups
• High Knees
• Burpees

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |---------------|-----------|------|------------------|------------------| | Jump Squats | 20 sec | 8 | Intermediate | 80-100 | | Push-Ups | 20 sec | 8 | Intermediate | 60-80 | | High Knees | 20 sec | 8 | Beginner | 50-70 | | Burpees | 20 sec | 8 | Advanced | 100-120 |

2. Full Body Blast

Overview: A combination of upper and lower body exercises that targets multiple muscle groups.

Exercises:

• Mountain Climbers
• Plank Jacks
• Lunges
• Spider-Man Planks

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Mountain Climbers | 30 sec | 4 | Intermediate | 80-100 | | Plank Jacks | 30 sec | 4 | Intermediate | 60-80 | | Lunges | 30 sec | 4 | Beginner | 50-70 | | Spider-Man Planks | 30 sec | 4 | Advanced | 100-120 |

3. Core Crusher HIIT

Overview: Focused on building core strength while burning fat.

Exercises:

• Bicycle Crunches
• Russian Twists
• Plank Holds
• Leg Raises

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Bicycle Crunches | 30 sec | 4 | Beginner | 50-70 | | Russian Twists | 30 sec | 4 | Intermediate | 40-60 | | Plank Holds | 30 sec | 4 | Intermediate | 30-50 | | Leg Raises | 30 sec | 4 | Advanced | 60-80 |

4. Cardio Kickboxing

Overview: A fun way to incorporate martial arts moves into your HIIT routine.

Exercises:

• Jab-Cross Combo
• Front Kicks
• Side Kicks
• Uppercuts

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Jab-Cross Combo | 30 sec | 4 | Beginner | 60-80 | | Front Kicks | 30 sec | 4 | Intermediate | 70-90 | | Side Kicks | 30 sec | 4 | Intermediate | 70-90 | | Uppercuts | 30 sec | 4 | Advanced | 80-100 |

5. Plyometric Power

Overview: Focuses on explosive movements to enhance strength and burn calories.

Exercises:

• Box Jumps
• Plyo Push-Ups
• Tuck Jumps
• Skater Jumps

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Box Jumps | 30 sec | 4 | Advanced | 100-120 | | Plyo Push-Ups | 30 sec | 4 | Advanced | 80-100 | | Tuck Jumps | 30 sec | 4 | Advanced | 90-110 | | Skater Jumps | 30 sec | 4 | Intermediate | 70-90 |

6. Upper Body HIIT

Overview: A workout that focuses exclusively on upper body strength.

Exercises:

• Push-Ups
• Tricep Dips (using a chair)
• Plank to Push-Up
• Arm Circles

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Push-Ups | 30 sec | 4 | Intermediate | 60-80 | | Tricep Dips | 30 sec | 4 | Beginner | 50-70 | | Plank to Push-Up | 30 sec | 4 | Advanced | 80-100 | | Arm Circles | 30 sec | 4 | Beginner | 30-50 |

7. Lower Body Blast

Overview: Targets the legs and glutes with high-intensity exercises.

Exercises:

• Squats
• Glute Bridges
• Calf Raises
• Side Lunges

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Squats | 30 sec | 4 | Beginner | 50-70 | | Glute Bridges | 30 sec | 4 | Beginner | 40-60 | | Calf Raises | 30 sec | 4 | Beginner | 30-50 | | Side Lunges | 30 sec | 4 | Intermediate | 60-80 |

8. Quick Burn HIIT

Overview: A fast-paced workout that can be done in under 20 minutes.

Exercises:

• Burpees
• Jumping Jacks
• High Knees
• Plank Jacks

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |-------------------|-----------|------|------------------|------------------| | Burpees | 20 sec | 5 | Advanced | 100-120 | | Jumping Jacks | 20 sec | 5 | Beginner | 40-60 | | High Knees | 20 sec | 5 | Intermediate | 50-70 | | Plank Jacks | 20 sec | 5 | Intermediate | 60-80 |

9. Flexibility and Recovery HIIT

Overview: Incorporates stretching and recovery into high-intensity workouts to improve flexibility and reduce injury risk.

Exercises:

• Dynamic Hip Openers
• Arm Swings
• Forward Lunges with a Twist
• Cat-Cow Stretch

Workout Table:

| Exercise | Duration | Sets | Difficulty Level | Calories Burned | |------------------------------|-----------|------|------------------|------------------| | Dynamic Hip Openers | 30 sec | 3 | Beginner | 20-30 | | Arm Swings | 30 sec | 3 | Beginner | 10-20 | | Forward Lunges with a Twist | 30 sec | 3 | Beginner | 20-30 | | Cat-Cow Stretch | 30 sec | 3 | Beginner | 10-20 |

10. Custom HIIT with HipTrain

Overview: Personalize your HIIT workouts with the help of certified trainers.

At HipTrain, you can access affordable live 1-on-1 video personal training tailored to your fitness level and goals. Our certified trainers can create a customized HIIT program that fits your schedule and helps you achieve fat loss effectively. Plus, our services are HSA/FSA approved, making it easier for you to invest in your health.

Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your fat loss journey while being convenient and effective. Whether you're a beginner or advanced, there's something here for everyone.