Best Bodyweight HIIT Workouts for Fat Loss at Home 2025

If you're looking to shed those extra pounds without the need for expensive gym memberships or equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution. These workouts combine quick bursts of intense exercise with short recovery periods, making them highly effective for fat loss. Updated January 2026, here are the best bodyweight HIIT workouts you can do at home to achieve your fitness goals.

1. Jumping Jacks and Push-Ups Combo

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~8 calories/minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | |-----------------|---------------| | Jumping Jacks | 20 seconds | | Push-Ups | 20 seconds |

---

2. Burpees and Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~10 calories/minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |-------------------|----------------| | Burpees | 30 seconds | | Mountain Climbers | 30 seconds |

---

3. High Knees and Squat Jumps

Duration: 25 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~9 calories/minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |-----------------|---------------| | High Knees | 25 seconds | | Squat Jumps | 25 seconds |

---

4. Plank Jacks and Lunges

Duration: 20 seconds work, 10 seconds rest
Sets: 5
Calories Burned: ~7 calories/minute
Difficulty Level: Beginner
Equipment Needed: None

| Exercise | Reps/Duration | |-----------------|---------------| | Plank Jacks | 20 seconds | | Lunges | 20 seconds |

---

5. Skaters and Tricep Dips

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~8 calories/minute
Difficulty Level: Intermediate
Equipment Needed: Chair (for dips)

| Exercise | Reps/Duration | |-----------------|---------------| | Skaters | 30 seconds | | Tricep Dips | 30 seconds |

---

6. Tuck Jumps and Bicycle Crunches

Duration: 25 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~9 calories/minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | |---------------------|---------------| | Tuck Jumps | 25 seconds | | Bicycle Crunches | 25 seconds |

---

7. Side Lunges and Plank Holds

Duration: 30 seconds work, 15 seconds rest
Sets: 5
Calories Burned: ~8 calories/minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |-----------------|---------------| | Side Lunges | 30 seconds | | Plank Hold | 30 seconds |

---

8. Bear Crawls and Russian Twists

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories/minute
Difficulty Level: Advanced
Equipment Needed: None

| Exercise | Reps/Duration | |-----------------|---------------| | Bear Crawls | 20 seconds | | Russian Twists | 20 seconds |

---

9. Lateral Shuffles and Flutter Kicks

Duration: 25 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~8 calories/minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |---------------------|---------------| | Lateral Shuffles | 25 seconds | | Flutter Kicks | 25 seconds |

---

10. Inch Worms and Side Plank Raises

Duration: 20 seconds work, 10 seconds rest
Sets: 5
Calories Burned: ~7 calories/minute
Difficulty Level: Intermediate
Equipment Needed: None

| Exercise | Reps/Duration | |---------------------|---------------| | Inch Worms | 20 seconds | | Side Plank Raises | 20 seconds |

---

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to lose fat and improve their fitness without leaving home. They require no equipment and can be modified to suit your fitness level.

If you're looking for personalized guidance and support, consider trying HipTrain's affordable live 1-on-1 video personal training. Our certified trainers can help you create a customized workout plan that fits your busy schedule. Plus, HipTrain is HSA/FSA approved for eligible expenses!