Top 10 Bodyweight HIIT Home Workouts for Quick Fat Loss

Updated January 2026

If you’re looking to shed some pounds quickly without stepping into a gym, bodyweight HIIT (High-Intensity Interval Training) workouts are the perfect solution. These routines are designed to boost your metabolism, burn calories, and help you achieve your fat loss goals—all from the comfort of your home. Below are the top 10 bodyweight HIIT workouts you can try today!

1. Jumping Jacks & Push-Ups

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Sets | Reps | |------------------|------|-------| | Jumping Jacks | 4 | 30 sec| | Push-Ups | 4 | 10-15 |

Tips:

• Keep your core engaged during push-ups.
• Modify with knee push-ups if needed.

2. Burpees & Mountain Climbers

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

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

Tips:

• Land softly during burpees to reduce impact.
• Maintain a steady pace for mountain climbers.

3. High Knees & Squat Jumps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | |------------------|------|-------| | High Knees | 4 | 30 sec| | Squat Jumps | 4 | 10-15 |

Tips:

• Keep knees at hip height during high knees.
• Land softly on your feet during squat jumps.

4. Plank Jacks & Lateral Lunges

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | |------------------|------|-------| | Plank Jacks | 5 | 30 sec| | Lateral Lunges | 5 | 10-12 per side |

Tips:

• Keep your body straight during plank jacks.
• Push back through your heels during lunges.

5. Skaters & Push-Up to T

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | |------------------------|------|-------| | Skaters | 4 | 30 sec| | Push-Up to T (side plank) | 4 | 10 per side |

Tips:

• Focus on balance during skaters.
• Keep your body in a straight line during push-ups.

6. Tuck Jumps & Plank Holds

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | |------------------|------|-------| | Tuck Jumps | 5 | 10 | | Plank Holds | 5 | 30 sec|

Tips:

• Use your arms for momentum during tuck jumps.
• Engage your core throughout the plank holds.

7. Bicycle Crunches & Burpee Broad Jumps

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | |---------------------------|------|-------| | Bicycle Crunches | 4 | 15-20 | | Burpee Broad Jumps | 4 | 10 |

Tips:

• Keep your lower back pressed into the floor during crunches.
• Jump forward as far as possible during broad jumps.

8. Reverse Lunges & Jump Squats

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Sets | Reps | |---------------------|------|-------| | Reverse Lunges | 4 | 10-12 per side | | Jump Squats | 4 | 10-15 |

Tips:

• Ensure your front knee doesn’t go past your toes during lunges.
• Use your arms for balance during jump squats.

9. Russian Twists & Speed Skaters

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | |-----------------------|------|-------| | Russian Twists | 4 | 15-20 | | Speed Skaters | 4 | 30 sec|

Tips:

• Keep your core tight during Russian twists.
• Maintain a low center of gravity during speed skaters.

10. Shadow Boxing & Plank Shoulder Taps

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Sets | Reps | |---------------------------|------|-------| | Shadow Boxing | 4 | 1 min | | Plank Shoulder Taps | 4 | 10-15 per side |

Tips:

• Focus on form and technique during shadow boxing.
• Keep your hips still during shoulder taps.

Conclusion

These bodyweight HIIT workouts can be easily incorporated into your daily routine and require no special equipment. For those looking for a more personalized approach, consider HipTrain, which offers affordable 1-on-1 live video personal training sessions with certified trainers. You’ll receive tailored workouts that fit your schedule, and the sessions are HSA/FSA approved for eligible expenses.