Best Bodyweight HIIT Workouts for Quick Fat Loss at Home 2025

If you're looking to shed some pounds and boost your fitness level without leaving your home, bodyweight HIIT (High-Intensity Interval Training) workouts are a perfect solution. They are effective, quick, and require no special equipment. Here’s a list of the best bodyweight HIIT workouts for quick fat loss you can do at home in 2025, updated January 2026.

1. Jumping Jacks & Push-Ups

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

| Exercise | Reps | Sets | |------------------|-------------|------| | Jumping Jacks | 20 seconds | 4 | | Push-Ups | 20 seconds | 4 |

2. Burpees & Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 12-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|-------------|------| | Burpees | 10 | 5 | | Mountain Climbers | 30 seconds | 5 |

3. High Knees & Squat Jumps

• Duration: 25 seconds work, 5 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|-------------|------| | High Knees | 25 seconds | 4 | | Squat Jumps | 10 | 4 |

4. Plank Jacks & Tuck Jumps

• Duration: 30 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 12-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |------------------|-------------|------| | Plank Jacks | 30 seconds | 4 | | Tuck Jumps | 10 | 4 |

5. Side Lunges & Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |-----------------------|-------------|------| | Side Lunges | 10 each side| 5 | | Plank to Push-Up | 30 seconds | 5 |

6. Skaters & Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|-------------|------| | Skaters | 10 each side| 4 | | Bicycle Crunches | 30 seconds | 4 |

7. Lateral Shuffles & Plank Hold

• Duration: 30 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8-10 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|-------------|------| | Lateral Shuffles | 30 seconds | 4 | | Plank Hold | 30 seconds | 4 |

8. Bear Crawls & Broad Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Difficulty Level: Advanced
• Calories Burned: Approximately 12-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|-------------|------| | Bear Crawls | 20 seconds | 4 | | Broad Jumps | 10 | 4 |

9. Reverse Lunges & Plank Shoulder Taps

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10-12 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |----------------------|-------------|------| | Reverse Lunges | 10 each side| 4 | | Plank Shoulder Taps | 30 seconds | 4 |

10. Star Jumps & Sit-Ups

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Difficulty Level: Advanced
• Calories Burned: Approximately 12-15 per minute
• Equipment Needed: None

| Exercise | Reps | Sets | |--------------------|-------------|------| | Star Jumps | 10 | 5 | | Sit-Ups | 15 | 5 |

Conclusion

These bodyweight HIIT workouts are perfect for quick fat loss and can easily fit into your busy schedule. For those looking for personalized coaching, HipTrain offers live 1-on-1 video personal training sessions with certified trainers at an affordable price. Plus, you can use your HSA/FSA funds for eligible expenses.