Top 10 Bodyweight HIIT Workouts for Effective Fat Loss

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective methods for burning fat and improving cardiovascular fitness. With bodyweight HIIT workouts, you can achieve significant fat loss without any equipment, making them perfect for home workouts. Here are the top 10 bodyweight HIIT workouts for effective fat loss that you can easily incorporate into your routine.

1. Burpee Blast

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

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

Tip: Keep your core engaged and land softly to reduce impact.

2. Jump Squats

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|------------| | Jump Squats | 12 |

Tip: Focus on explosive movements to maximize calorie burn.

3. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|------------| | Mountain Climbers | 20 (each leg) |

Tip: Maintain a steady pace to keep your heart rate elevated.

4. Plank Jacks

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~9 calories per minute
Difficulty Level: Intermediate

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

Tip: Keep your hips low to engage your core effectively.

5. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Calories Burned: ~12 calories per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|------------| | High Knees | 30 (total) |

Tip: Pump your arms to increase intensity.

6. Tuck Jumps

Duration: 20 seconds work, 10 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Advanced

| Exercise | Reps | |------------------|------------| | Tuck Jumps | 8 |

Tip: Land softly and use your arms for momentum.

7. Side Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Calories Burned: ~7 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | |------------------|------------| | Side Lunges | 10 (each leg) |

Tip: Keep your back straight and push through your heel.

8. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 4
Calories Burned: ~10 calories per minute
Difficulty Level: Intermediate

| Exercise | Reps | |------------------|------------| | Skaters | 15 (each side) |

Tip: Aim for distance in your jumps to engage your legs fully.

9. Bear Crawls

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Calories Burned: ~8 calories per minute
Difficulty Level: Intermediate

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

Tip: Move slowly to focus on form and stability.

10. Alternating Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 3
Calories Burned: ~7 calories per minute
Difficulty Level: Beginner

| Exercise | Reps | |------------------|------------| | Alternating Lunges| 12 (each leg) |

Tip: Keep your front knee over your ankle for proper form.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can significantly enhance your fat loss efforts. For personalized guidance and to ensure you're executing these exercises correctly, consider trying HipTrain. With affordable 1-on-1 live video personal training, certified trainers will help you stay motivated and accountable. Plus, our services are HSA/FSA approved for eligible expenses!