Best Bodyweight HIIT Workouts for Optimal Fat Loss at Home

If you're looking to shed some pounds and improve your fitness levels without stepping foot in a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution. These workouts can be done from the comfort of your home and require no equipment, making them accessible for everyone. Updated January 2026, here are the best bodyweight HIIT workouts for optimal fat loss at home.

1. Jump Squats

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Stand with feet shoulder-width apart.
2. Lower into a squat and explode upward, jumping as high as possible.
3. Land softly and descend back into the squat.

2. Burpees

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced

Exercise Demonstration:

1. Start in a standing position.
2. Drop into a squat, kick your feet back into a plank position.
3. Perform a push-up, return to squat, and jump up.

3. Mountain Climbers

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Start in a plank position.
2. Drive your right knee toward your chest, then switch legs quickly.

4. High Knees

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Beginner

Exercise Demonstration:

1. Stand tall and jog in place while lifting your knees high.
2. Pump your arms for additional momentum.

5. Plank Jacks

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Start in a plank position.
2. Jump your feet out wide, then back together, similar to a jumping jack.

6. Lateral Lunges

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 6-8 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Step out to the side, bending the knee while keeping the other leg straight.
2. Push back to the starting position and switch sides.

7. Tuck Jumps

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 10-15 per minute
• Difficulty Level: Advanced

Exercise Demonstration:

1. Stand with feet shoulder-width apart.
2. Jump straight up, bringing your knees toward your chest.

8. Skaters

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-12 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Leap sideways from one foot to the other, mimicking a speed skater's movement.

9. Plank to Push-Up

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Advanced

Exercise Demonstration:

1. Start in a plank position.
2. Lower down onto your elbows and back up to your hands alternately.

10. Russian Twists

• Duration: 30 seconds
• Rest: 30 seconds
• Sets: 4
• Calories Burned: Approximately 6-8 per minute
• Difficulty Level: Intermediate

Exercise Demonstration:

1. Sit on the floor with knees bent, lean back slightly.
2. Twist your torso to the right, then to the left, while holding your hands together.

Sample HIIT Workout Table

| Exercise | Duration | Rest | Sets | |---------------------|----------|------|------| | Jump Squats | 30 sec | 30 sec | 4 | | Burpees | 30 sec | 30 sec | 4 | | Mountain Climbers | 30 sec | 30 sec | 4 | | High Knees | 30 sec | 30 sec | 4 | | Plank Jacks | 30 sec | 30 sec | 4 | | Lateral Lunges | 30 sec | 30 sec | 4 | | Tuck Jumps | 30 sec | 30 sec | 4 | | Skaters | 30 sec | 30 sec | 4 | | Plank to Push-Up | 30 sec | 30 sec | 4 | | Russian Twists | 30 sec | 30 sec | 4 |

With these workouts, you can effectively lose fat while building strength and endurance. For those seeking personalized guidance, consider trying HipTrain’s affordable 1-on-1 live personal training. Our certified trainers can help you maximize your results while working within your busy schedule, and our services are HSA/FSA approved for eligible expenses.