Top 10 Bodyweight HIIT Workouts for Maximum Fat Loss

Looking to torch calories and shed those extra pounds without any fancy equipment? Bodyweight HIIT workouts are an excellent way to achieve maximum fat loss right from the comfort of your home. Here, we’ve compiled the Top 10 Bodyweight HIIT Workouts that can help you reach your fitness goals in 2025. These workouts are designed to challenge your body, boost your metabolism, and burn fat effectively.

Updated December 2025

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10-15 per set
Calories Burned: 200-300
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |------------|--------------|-----------| | Burpees | 30 seconds | 15 seconds| | Rest | 30 seconds | - |

Overview

Burpees combine strength and cardio, making them a powerhouse for fat loss. They engage multiple muscle groups and elevate your heart rate.

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2. Jump Squats

Duration: 15 minutes
Sets: 3
Reps: 12-15 per set
Calories Burned: 150-250
Difficulty: Beginner to Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |----------------|--------------|-----------| | Jump Squats | 30 seconds | 30 seconds| | Rest | 30 seconds | - |

Overview

Jump squats are fantastic for targeting your legs and glutes while also providing a cardio boost.

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3. Mountain Climbers

Duration: 10 minutes
Sets: 5
Reps: 30 seconds on, 15 seconds off
Calories Burned: 100-200
Difficulty: Beginner
Equipment Needed: None

| Exercise | Duration | Rest | |-------------------|--------------|-----------| | Mountain Climbers | 30 seconds | 15 seconds| | Rest | 15 seconds | - |

Overview

This exercise mimics running in place but in a plank position, effectively working your core and improving cardiovascular endurance.

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4. Push-Up to Plank

Duration: 20 minutes
Sets: 4
Reps: 8-12 per set
Calories Burned: 150-250
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |----------------------|--------------|-----------| | Push-Up to Plank | 30 seconds | 30 seconds| | Rest | 30 seconds | - |

Overview

This workout combines push-ups and plank holds, engaging your upper body and core while also elevating your heart rate.

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5. High Knees

Duration: 15 minutes
Sets: 3
Reps: 30 seconds on, 30 seconds off
Calories Burned: 150-200
Difficulty: Beginner
Equipment Needed: None

| Exercise | Duration | Rest | |------------|--------------|-----------| | High Knees | 30 seconds | 30 seconds| | Rest | 30 seconds | - |

Overview

High knees are a fantastic cardio exercise that also works your legs and core, providing an excellent fat-burning effect.

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6. Plank Jacks

Duration: 10 minutes
Sets: 4
Reps: 15-20 per set
Calories Burned: 100-150
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |----------------|--------------|-----------| | Plank Jacks | 30 seconds | 15 seconds| | Rest | 15 seconds | - |

Overview

Plank jacks add a cardio element to your plank, enhancing core stability and strength while burning calories.

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7. Tuck Jumps

Duration: 15 minutes
Sets: 3
Reps: 10-12 per set
Calories Burned: 200-300
Difficulty: Advanced
Equipment Needed: None

| Exercise | Duration | Rest | |--------------|--------------|-----------| | Tuck Jumps | 30 seconds | 30 seconds| | Rest | 30 seconds | - |

Overview

Tuck jumps are high-intensity plyometric exercises that strengthen your legs and improve explosive power.

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8. Skaters

Duration: 10 minutes
Sets: 4
Reps: 30 seconds on, 15 seconds off
Calories Burned: 150-200
Difficulty: Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |------------|--------------|-----------| | Skaters | 30 seconds | 15 seconds| | Rest | 15 seconds | - |

Overview

Skaters mimic the motion of ice skating, engaging your legs while providing a great cardio workout.

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9. Side Lunges

Duration: 15 minutes
Sets: 3
Reps: 10-12 per side
Calories Burned: 100-150
Difficulty: Beginner to Intermediate
Equipment Needed: None

| Exercise | Duration | Rest | |------------|--------------|-----------| | Side Lunges| 30 seconds | 30 seconds| | Rest | 30 seconds | - |

Overview

Side lunges target your inner and outer thighs while enhancing balance and coordination.

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10. Bear Crawls

Duration: 10 minutes
Sets: 4
Reps: 30 seconds on, 30 seconds off
Calories Burned: 150-250
Difficulty: Intermediate
Equipment Needed: None

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

Overview

Bear crawls engage your entire body, improving strength, coordination, and endurance.

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