Top 10 Bodyweight HIIT Workouts for Fat Loss at Home

Are you looking to shed some pounds without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent option for burning fat quickly and efficiently in the comfort of your own home. In this updated January 2026 guide, we've compiled the top 10 bodyweight HIIT workouts that require no equipment and can help you achieve your fitness goals.

1. Burpee Blast

• Reps: 10-15
• Sets: 3
• Duration: 20 seconds work, 10 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 10 calories per minute

How to do it: Start standing, drop into a squat, kick your feet back into a plank, return to squat, and jump up.

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2. Mountain Climbers

• Reps: 30 (15 each leg)
• Sets: 3
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 8 calories per minute

How to do it: Start in a plank position and alternate bringing your knees to your chest at a quick pace.

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3. Jump Squats

• Reps: 12-15
• Sets: 4
• Duration: 20 seconds work, 10 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute

How to do it: Perform a squat, then explode upwards into a jump, landing softly back into the squat.

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4. High Knees

• Reps: 30 (15 each leg)
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Beginner
• Calories Burned: Approximately 7 calories per minute

How to do it: Run in place while driving your knees up towards your chest as high as possible.

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5. Plank Jacks

• Reps: 15-20
• Sets: 3
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 8 calories per minute

How to do it: Start in a plank position and jump your feet out wide and then back together, similar to a jumping jack.

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6. Skaters

• Reps: 15 (each side)
• Sets: 4
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute

How to do it: Leap to the right, landing on your right foot while bringing your left foot behind you. Alternate sides.

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7. Lateral Lunges

• Reps: 10-12 (each side)
• Sets: 3
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Beginner to Intermediate
• Calories Burned: Approximately 6 calories per minute

How to do it: Step to the side into a lunge, keeping your opposite leg straight, then return to the starting position.

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8. Tuck Jumps

• Reps: 8-10
• Sets: 3
• Duration: 20 seconds work, 10 seconds rest
• Difficulty Level: Advanced
• Calories Burned: Approximately 12 calories per minute

How to do it: Jump as high as you can, bringing your knees to your chest before landing softly.

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9. Plank to Push-Up

• Reps: 10-12
• Sets: 3
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Intermediate
• Calories Burned: Approximately 9 calories per minute

How to do it: Start in a plank position and lower down into a push-up position, then return to plank.

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10. Burpee with Push-Up

• Reps: 8-10
• Sets: 3
• Duration: 30 seconds work, 15 seconds rest
• Difficulty Level: Advanced
• Calories Burned: Approximately 10 calories per minute

How to do it: Perform a burpee, adding a push-up when in the plank position.

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Summary Table of Bodyweight HIIT Workouts

| Workout | Reps | Sets | Duration | Difficulty Level | Calories Burned | |-----------------------|--------------|------|-------------------|------------------|------------------| | Burpee Blast | 10-15 | 3 | 20s on, 10s off | Intermediate | 10 cals/min | | Mountain Climbers | 30 (15 each) | 3 | 30s on, 15s off | Beginner | 8 cals/min | | Jump Squats | 12-15 | 4 | 20s on, 10s off | Intermediate | 9 cals/min | | High Knees | 30 (15 each) | 4 | 30s on, 15s off | Beginner | 7 cals/min | | Plank Jacks | 15-20 | 3 | 30s on, 15s off | Intermediate | 8 cals/min | | Skaters | 15 (each) | 4 | 30s on, 15s off | Intermediate | 9 cals/min | | Lateral Lunges | 10-12 (each) | 3 | 30s on, 15s off | Beginner | 6 cals/min | | Tuck Jumps | 8-10 | 3 | 20s on, 10s off | Advanced | 12 cals/min | | Plank to Push-Up | 10-12 | 3 | 30s on, 15s off | Intermediate | 9 cals/min | | Burpee with Push-Up | 8-10 | 3 | 30s on, 15s off | Advanced | 10 cals/min |

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These bodyweight HIIT workouts are not only effective for fat loss but also incredibly convenient, as they require no equipment and can be done in a short amount of time. For those who prefer personalized guidance, HipTrain offers affordable 1-on-1 live personal training that fits into your busy schedule. Our certified trainers can help you with these exercises and create tailored plans to maximize your results.