Best Bodyweight HIIT Workouts for Quick Fat Loss

If you're looking to shed some pounds and boost your fitness level without stepping foot in a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. These quick workouts can be done at home, require no equipment, and are proven to be effective for fat loss. Updated January 2026, here are the best bodyweight HIIT workouts to help you get started on your fat loss journey.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|--------| | Burpees | 8-10 |

Tip: Focus on your form to maximize efficiency and reduce injury risk.

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2. High Knees

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |---------------|--------| | High Knees | 30-40 |

Tip: Pump your arms to maintain momentum and increase intensity.

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3. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |-------------------|--------| | Mountain Climbers | 20-30 |

Tip: Keep your core engaged to maintain stability and effectiveness.

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4. Jump Squats

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Jump Squats | 10-15 |

Tip: Land softly to protect your knees and joints.

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5. Push-up to T-Plank

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 6-10 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |-------------------------|--------| | Push-up to T-Plank | 6-10 |

Tip: Maintain a straight line from head to heels during push-ups.

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6. Lateral Shuffles

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |-------------------|--------| | Lateral Shuffles | 10-15 |

Tip: Stay low to the ground for better agility and effectiveness.

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7. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Plank Jacks | 15-20 |

Tip: Keep your core tight to prevent your hips from sagging.

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8. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |---------------|--------| | Skaters | 10-15 |

Tip: Land softly to minimize impact on your joints.

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9. Bear Crawls

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Duration | |------------------|-----------| | Bear Crawls | 30 seconds|

Tip: Keep your back flat and move opposite hand and foot.

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10. Side Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: Approx. 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Side Lunges | 10-12 |

Tip: Keep your knee aligned with your ankle for safety.

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These bodyweight HIIT workouts are designed to maximize fat loss in a short amount of time, making them perfect for busy professionals. If you're looking for personalized guidance, consider trying HipTrain's affordable live 1-on-1 personal training sessions. With certified trainers, flexible scheduling, and HSA/FSA eligibility for eligible expenses, HipTrain can help you achieve your fitness goals from the comfort of your home.