Top 10 Bodyweight HIIT Workouts for Effective Fat Loss

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective workout styles for fat loss, especially when it comes to bodyweight exercises that you can do right at home. This list will guide you through the top 10 bodyweight HIIT workouts that not only burn calories but also build strength and endurance. Let’s dive into the details!

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 240-350 calories

| Sets | Reps | Duration | |------|------|----------| | 4 | 10 | 30 sec rest |

Equipment Needed: None
Description: Start in a standing position, drop into a squat, kick your feet back into a plank, return to squat, and jump up explosively.

2. Mountain Climbers

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

| Sets | Reps | Duration | |------|------|----------| | 4 | 30 sec | 30 sec rest |

Equipment Needed: None
Description: Begin in a plank position and quickly alternate bringing knees to your chest.

3. Jump Squats

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-360 calories

| Sets | Reps | Duration | |------|------|----------| | 5 | 15 | 30 sec rest |

Equipment Needed: None
Description: Perform a squat and jump explosively, landing softly back into the squat position.

4. Push-Up to T-Plank

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 220-320 calories

| Sets | Reps | Duration | |------|------|----------| | 4 | 10 | 30 sec rest |

Equipment Needed: None
Description: Do a push-up, then rotate to a side plank, alternating sides.

5. High Knees

Duration: 10 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 150-250 calories

| Sets | Reps | Duration | |------|------|----------| | 4 | 30 sec | 30 sec rest |

Equipment Needed: None
Description: Run in place while driving your knees up towards your chest.

6. Plank Jacks

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

| Sets | Reps | Duration | |------|------|----------| | 4 | 15 | 30 sec rest |

Equipment Needed: None
Description: In a plank position, jump your feet out and in, like a jumping jack.

7. Skaters

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

| Sets | Reps | Duration | |------|------|----------| | 4 | 20 | 30 sec rest |

Equipment Needed: None
Description: Leap side to side, landing on one foot and swinging the opposite leg behind.

8. Lateral Lunges

Duration: 15 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 180-280 calories

| Sets | Reps | Duration | |------|------|----------| | 4 | 10 each side | 30 sec rest |

Equipment Needed: None
Description: Step out to the side into a lunge, keeping your opposite leg straight.

9. Bear Crawls

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 220-320 calories

| Sets | Reps | Duration | |------|------|----------| | 4 | 30 sec | 30 sec rest |

Equipment Needed: None
Description: Crawl forward on hands and feet, keeping your knees off the ground.

10. Tuck Jumps

Duration: 10 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 300-400 calories

| Sets | Reps | Duration | |------|------|----------| | 5 | 10 | 30 sec rest |

Equipment Needed: None
Description: Jump up, bringing your knees to your chest, and land softly.

Conclusion

These bodyweight HIIT workouts are not only effective for fat loss but also adaptable to your fitness level. Incorporating them into your home fitness routine can yield impressive results without the need for a gym membership.

For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. You can work out from the comfort of your home, and the sessions are HSA/FSA approved for eligible expenses.