Top 10 Bodyweight HIIT Workouts for Maximum Fat Loss

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic approach to torching calories and shedding unwanted fat, especially when you’re working out at home. Bodyweight HIIT workouts are incredibly effective because they require no equipment and can be tailored to fit any fitness level. Here are the top 10 bodyweight HIIT workouts for maximum fat loss that you can start today!

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 10-15 per minute

| Exercise | Reps | |-------------|------| | Burpees | 8-10 |

2. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |--------------------|----------| | Mountain Climbers | 20-30 |

3. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 10-14 per minute

| Exercise | Reps | |-------------|------| | Jump Squats | 10-15 |

4. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |------------|----------| | High Knees | 30-50 |

5. Plank Jacks

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |-------------|------| | Plank Jacks | 15-20 |

6. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Difficulty Level: Advanced
Calories Burned: Approx. 12-16 per minute

| Exercise | Reps | |-------------|------| | Tuck Jumps | 8-10 |

7. Push-Up to T-Push-Up

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |-----------------------------|------| | Push-Up to T-Push-Up | 5-10 |

8. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 10-14 per minute

| Exercise | Reps | |------------|----------| | Skaters | 20-30 |

9. Lateral Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Beginner to Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |------------------|------| | Lateral Lunges | 10-15 |

10. Plank to Knee Taps

Duration: 30 seconds on, 15 seconds off
Sets: 4
Difficulty Level: Intermediate
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | |-------------------------|------| | Plank to Knee Taps | 10-15 |

Conclusion

These bodyweight HIIT workouts are perfect for anyone looking to maximize fat loss from the comfort of their home. They require no equipment and can be easily scaled up or down depending on your fitness level.

For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live video personal training, making it easy to get started on your fitness journey. Plus, our sessions are HSA/FSA approved for eligible expenses, ensuring you can invest in your health without breaking the bank.