Best Bodyweight HIIT Workouts for Quick Fat Loss 2025

Updated December 2025

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to torch fat quickly without the need for expensive gym equipment. These quick workouts can be done from the comfort of your home and require only your body and some creativity. Here’s a curated list of the best bodyweight HIIT workouts for quick fat loss in 2025 that you can start today!

1. Tabata Burpees

Duration: 4 minutes (20 seconds on, 10 seconds off)
Sets: 8 rounds
Difficulty Level: Intermediate
Calories Burned: ~50 calories
Equipment Needed: None

| Exercise | Duration | Sets | |-------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 |

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

2. Plyometric Squats

Duration: 15 minutes
Sets: 5 rounds
Difficulty Level: Intermediate
Calories Burned: ~100 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Plyometric Squats | 30 sec | 5 | 10 | | Rest | 30 sec | 5 | - |

Tip: Land softly to protect your joints.

3. Mountain Climbers

Duration: 10 minutes
Sets: 4 rounds
Difficulty Level: Beginner
Calories Burned: ~80 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |--------------------|----------|------|------| | Mountain Climbers | 45 sec | 4 | - | | Rest | 15 sec | 4 | - |

Tip: Keep your core engaged for better results.

4. High Knees

Duration: 12 minutes
Sets: 3 rounds
Difficulty Level: Beginner
Calories Burned: ~90 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |--------------|----------|------|------| | High Knees | 30 sec | 3 | - | | Rest | 30 sec | 3 | - |

Tip: Pump your arms to increase intensity.

5. Push-Up to T-Push-Up

Duration: 15 minutes
Sets: 4 rounds
Difficulty Level: Advanced
Calories Burned: ~120 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |--------------------------|----------|------|------| | Push-Up to T-Push-Up | 30 sec | 4 | 8 | | Rest | 30 sec | 4 | - |

Tip: Maintain a strong plank position throughout.

6. Skater Jumps

Duration: 10 minutes
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: ~100 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |---------------|----------|------|------| | Skater Jumps | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

Tip: Focus on explosiveness to maximize calorie burn.

7. Plank Jacks

Duration: 12 minutes
Sets: 4 rounds
Difficulty Level: Intermediate
Calories Burned: ~90 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |---------------|----------|------|------| | Plank Jacks | 30 sec | 4 | 12 | | Rest | 30 sec | 4 | - |

Tip: Keep your hips down to maintain proper form.

8. Burpee Broad Jumps

Duration: 15 minutes
Sets: 5 rounds
Difficulty Level: Advanced
Calories Burned: ~150 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |-------------------------|----------|------|------| | Burpee Broad Jumps | 30 sec | 5 | 8 | | Rest | 30 sec | 5 | - |

Tip: Use your arms for momentum during the jump.

9. Russian Twists

Duration: 10 minutes
Sets: 4 rounds
Difficulty Level: Beginner
Calories Burned: ~70 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |------------------|----------|------|------| | Russian Twists | 30 sec | 4 | 10 | | Rest | 30 sec | 4 | - |

Tip: Engage your core for optimal effectiveness.

10. Burpee Ladder

Duration: 12 minutes
Sets: 4 rounds
Difficulty Level: Advanced
Calories Burned: ~140 calories
Equipment Needed: None

| Exercise | Duration | Sets | Reps | |------------------------|----------|------|------| | Burpee Ladder (1 to 5) | 30 sec | 4 | - | | Rest | 30 sec | 4 | - |

Tip: Increase the number of burpees in each round to challenge yourself.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can lead to quick fat loss while keeping your workouts engaging and effective. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, your sessions may be eligible for HSA/FSA reimbursement!