Top 10 Bodyweight HIIT Workouts for Maximum Fat Loss 2025

Looking to shed those extra pounds without stepping foot in a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are an effective and efficient way to torch fat right from the comfort of your home. Updated January 2026, here are the top 10 bodyweight HIIT workouts designed for maximum fat loss. Each workout can be tailored to your fitness level, and with HipTrain's affordable personal training, you can get expert guidance on your journey.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: ~200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------|----------|-------| | 1 | Burpees | 30 sec | 15 sec| | 2 | Jumping Jacks | 30 sec | 15 sec| | 3 | Rest | 1 min | | | Repeat 3 times |

2. Mountain Climbers Madness

Duration: 15 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: ~150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Mountain Climbers | 40 sec | 10 sec| | 2 | High Knees | 40 sec | 10 sec| | 3 | Rest | 1 min | | | Repeat 4 times |

3. Tabata Toning

Duration: 16 minutes
Difficulty Level: Intermediate
Calories Burned: ~180-280
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------|----------|-------| | 1 | Squats | 20 sec | 10 sec| | 2 | Push-Ups | 20 sec | 10 sec| | 3 | Plank Jacks | 20 sec | 10 sec| | 4 | Lunges | 20 sec | 10 sec| | Repeat 4 times |

4. Plyometric Power

Duration: 20 minutes
Difficulty Level: Advanced
Calories Burned: ~300-400
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|-----------------|----------|-------| | 1 | Jump Squats | 30 sec | 15 sec| | 2 | Tuck Jumps | 30 sec | 15 sec| | 3 | Burpees | 30 sec | 15 sec| | 4 | Skaters | 30 sec | 15 sec| | Repeat 3 times |

5. Core Crusher

Duration: 18 minutes
Difficulty Level: Intermediate
Calories Burned: ~150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Plank | 30 sec | 15 sec| | 2 | Russian Twists | 30 sec | 15 sec| | 3 | Bicycle Crunches | 30 sec | 15 sec| | 4 | Side Plank (each side) | 30 sec | 15 sec| | Repeat 2 times |

6. Full Body Frenzy

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: ~250-350
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Push-Ups | 30 sec | 15 sec| | 2 | Squat Jumps | 30 sec | 15 sec| | 3 | Plank | 30 sec | 15 sec| | 4 | Lateral Lunges | 30 sec | 15 sec| | 5 | Rest | 1 min | | | Repeat 3 times |

7. Cardio Kick

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: ~200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Front Kicks | 30 sec | 15 sec| | 2 | Side Kicks | 30 sec | 15 sec| | 3 | Back Kicks | 30 sec | 15 sec| | 4 | Jumping Jacks | 30 sec | 15 sec| | Repeat 3 times |

8. Agility Challenge

Duration: 15 minutes
Difficulty Level: Advanced
Calories Burned: ~250-350
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Ladder Drills (imaginary) | 30 sec | 10 sec| | 2 | Quick Feet | 30 sec | 10 sec| | 3 | Rest | 1 min | | | Repeat 4 times |

9. Strength and Sweat

Duration: 22 minutes
Difficulty Level: Intermediate
Calories Burned: ~200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Push-Ups | 30 sec | 15 sec| | 2 | Bodyweight Squats | 30 sec | 15 sec| | 3 | Tricep Dips (on a chair) | 30 sec | 15 sec| | 4 | Wall Sit | 30 sec | 15 sec| | Repeat 3 times |

10. HIIT Yoga Flow

Duration: 20 minutes
Difficulty Level: Beginner to Intermediate
Calories Burned: ~150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|--------------------|----------|-------| | 1 | Sun Salutations | 1 min | 15 sec| | 2 | Warrior II | 30 sec | 15 sec| | 3 | Downward Dog | 30 sec | 15 sec| | 4 | Plank to Cobra | 1 min | 15 sec| | Repeat 2 times |

These workouts are designed to maximize fat loss while being easily accessible from home. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions, ensuring you get the most out of your efforts. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.