Top 10 Bodyweight HIIT Workouts for Maximum Fat Loss 2025

Are you looking to torch calories and shed body fat without the need for a gym? Bodyweight HIIT (High-Intensity Interval Training) workouts are perfect for maximizing fat loss right from the comfort of your home. Updated January 2026, here are the top 10 bodyweight HIIT workouts that will help you achieve your fitness goals in 2025!

1. Burpee Blast

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

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Burpees | 30 sec | 15 sec | | 2 | Jump Squats | 30 sec | 15 sec | | 3 | Mountain Climbers | 30 sec | 15 sec | | 4 | Plank Jacks | 30 sec | 15 sec | | 5 | Repeat 4 times | - | - |

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2. Tabata Toning

Difficulty Level: Beginner
Duration: 16 minutes
Calories Burned: Approximately 160-240
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | High Knees | 20 sec | 10 sec | | 2 | Push-Ups | 20 sec | 10 sec | | 3 | Bodyweight Lunges | 20 sec | 10 sec | | 4 | Plank | 20 sec | 10 sec | | 5 | Repeat 8 times | - | - |

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3. Core Crusher

Difficulty Level: Intermediate
Duration: 15 minutes
Calories Burned: Approximately 150-250
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Bicycle Crunches | 30 sec | 15 sec | | 2 | Russian Twists | 30 sec | 15 sec | | 3 | Plank Up-Downs | 30 sec | 15 sec | | 4 | Side Plank (each side) | 30 sec | 15 sec | | 5 | Repeat 3 times | - | - |

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4. Cardio Kick

Difficulty Level: Advanced
Duration: 25 minutes
Calories Burned: Approximately 250-350
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Jumping Jacks | 30 sec | 15 sec | | 2 | Front Kicks | 30 sec | 15 sec | | 3 | Squat Thrusts | 30 sec | 15 sec | | 4 | Burpees | 30 sec | 15 sec | | 5 | Repeat 5 times | - | - |

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5. Total Body Burn

Difficulty Level: Intermediate
Duration: 30 minutes
Calories Burned: Approximately 300-400
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Jump Squats | 30 sec | 15 sec | | 2 | Push-Ups | 30 sec | 15 sec | | 3 | Plank Jacks | 30 sec | 15 sec | | 4 | Skaters | 30 sec | 15 sec | | 5 | Repeat 4 times | - | - |

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6. HIIT Ladder

Difficulty Level: Advanced
Duration: 20 minutes
Calories Burned: Approximately 200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | 1 Burpee | 30 sec | 15 sec | | 2 | 2 Push-Ups | 30 sec | 15 sec | | 3 | 3 Jump Squats | 30 sec | 15 sec | | 4 | 4 Mountain Climbers | 30 sec | 15 sec | | 5 | Continue up to 10 | - | - |

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7. Plyometric Power

Difficulty Level: Advanced
Duration: 20 minutes
Calories Burned: Approximately 250-350
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Box Jumps (or Step-Ups) | 30 sec | 15 sec | | 2 | Broad Jumps | 30 sec | 15 sec | | 3 | Lateral Hops | 30 sec | 15 sec | | 4 | Tuck Jumps | 30 sec | 15 sec | | 5 | Repeat 4 times | - | - |

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8. Speed and Agility

Difficulty Level: Intermediate
Duration: 25 minutes
Calories Burned: Approximately 200-300
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Lateral Shuffles | 30 sec | 15 sec | | 2 | High Knees | 30 sec | 15 sec | | 3 | Butt Kickers | 30 sec | 15 sec | | 4 | Quick Feet | 30 sec | 15 sec | | 5 | Repeat 4 times | - | - |

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9. Flexibility Flow

Difficulty Level: Beginner
Duration: 15 minutes
Calories Burned: Approximately 100-150
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Dynamic Stretching | 30 sec | 15 sec | | 2 | Yoga Sun Salutations | 30 sec | 15 sec | | 3 | Static Stretching | 30 sec | 15 sec | | 4 | Breathing Exercises | 30 sec | 15 sec | | 5 | Repeat 3 times | - | - |

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10. Full-Body Finale

Difficulty Level: Advanced
Duration: 30 minutes
Calories Burned: Approximately 350-450
Equipment Needed: None

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Burpees | 30 sec | 15 sec | | 2 | Plank Jacks | 30 sec | 15 sec | | 3 | Jump Lunges | 30 sec | 15 sec | | 4 | Push-Ups | 30 sec | 15 sec | | 5 | Repeat 5 times | - | - |

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These bodyweight HIIT workouts are great for burning fat and can fit into any busy schedule. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training that can be tailored to your specific needs. Our certified trainers are here to help you achieve your fitness goals with the flexibility of scheduling sessions at your convenience. Plus, our services are HSA/FSA approved for eligible expenses!