Best Bodyweight HIIT Workouts for Home Fat Loss 2025

If you're looking to shed some pounds and boost your fitness without any equipment, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent choice. These workouts are effective for burning calories and can be done right in the comfort of your home. Updated December 2025, here are the best bodyweight HIIT workouts for home fat loss that you can incorporate into your routine.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How To:

1. Start in a standing position.
2. Drop into a squat and place your hands on the floor.
3. Kick your feet back into a plank position.
4. Perform a push-up (optional).
5. Jump your feet back to the squat position and leap up.

2. Mountain Climbers

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

How To:

1. Start in a plank position.
2. Bring one knee towards your chest and alternate quickly.

3. High Knees

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 10-14 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How To:

1. Stand tall and run in place, bringing your knees up to hip level.

4. Jump Squats

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 12-18 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How To:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and jump explosively.

5. Plank Jacks

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How To:

1. Start in a plank position.
2. Jump your feet out wide and back together.

6. Side Lunges

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

How To:

1. Step out to the side and lower your body into a lunge.
2. Alternate sides.

7. Tuck Jumps

• Duration: 20 seconds on, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

How To:

1. Stand with your feet shoulder-width apart.
2. Jump while bringing your knees to your chest.

8. Skaters

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-14 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

How To:

1. Jump to the side, landing on one foot, and bring the other foot behind.

9. Reverse Crunches

• Duration: 20 seconds on, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 5-10 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

How To:

1. Lie on your back with your knees bent.
2. Lift your hips off the floor while pulling your knees towards your chest.

10. Plank to Push-Up

• Duration: 30 seconds on, 15 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

How To:

1. Start in a plank position.
2. Lower one arm at a time into a push-up position and return.

Summary Table

| Workout Type | Duration | Sets | Calories Burned (Approx.) | Difficulty Level | Equipment Needed | |---------------------|-------------------|------|--------------------------|------------------|------------------| | Burpee Blast | 20s on, 10s rest | 4 | 10-15 per min | Intermediate | None | | Mountain Climbers | 30s on, 15s rest | 4 | 8-12 per min | Beginner | None | | High Knees | 20s on, 10s rest | 5 | 10-14 per min | Intermediate | None | | Jump Squats | 30s on, 15s rest | 4 | 12-18 per min | Intermediate | None | | Plank Jacks | 30s on, 15s rest | 4 | 8-12 per min | Intermediate | None | | Side Lunges | 30s on, 15s rest | 4 | 8-12 per min | Beginner | None | | Tuck Jumps | 20s on, 10s rest | 5 | 10-15 per min | Advanced | None | | Skaters | 30s on, 15s rest | 4 | 10-14 per min | Intermediate | None | | Reverse Crunches | 20s on, 10s rest | 4 | 5-10 per min | Beginner | None | | Plank to Push-Up | 30s on, 15s rest | 4 | 8-12 per min | Advanced | None |

These bodyweight HIIT workouts are not only effective but also require no equipment, making them perfect for home fat loss. For personalized guidance and to ensure you’re getting the most out of your workouts, consider trying HipTrain. Our certified trainers offer live 1-on-1 video personal training at affordable prices, making it easier for you to stay motivated and on track with your fitness goals. Plus, with HSA/FSA eligibility for eligible expenses, it’s a smart investment in your health.