Top 10 Bodyweight HIIT Workouts for Optimal Fat Loss

Updated January 2026

High-Intensity Interval Training (HIIT) is a powerful method for burning fat and improving cardiovascular fitness, all while using just your body weight. It’s perfect for home workouts, making it accessible for anyone looking to shed pounds without the need for expensive gym memberships. Here are the top 10 bodyweight HIIT workouts designed for optimal fat loss.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories
Equipment Needed: None

| Exercise | Reps | Sets | |----------------|------|------| | Burpees | 10 | 4 | | Rest | 30s | | | Jump Squats | 10 | 4 | | Rest | 30s | | | Mountain Climbers | 15 | 4 | | Rest | 30s | |

2. Tabata Training

Duration: 16 minutes
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 200-300 calories
Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | High Knees | 20s | 8 | | Rest | 10s | | | Push-Ups | 20s | 8 | | Rest | 10s | |

3. Plyometric Circuit

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-450 calories
Equipment Needed: None

| Exercise | Reps | Sets | |----------------|------|------| | Jump Lunges | 10 | 4 | | Rest | 30s | | | Tuck Jumps | 8 | 4 | | Rest | 30s | | | Broad Jumps | 10 | 4 | | Rest | 30s | |

4. Core Crusher

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

| Exercise | Reps | Sets | |----------------|------|------| | Plank Jacks | 10 | 4 | | Rest | 30s | | | Russian Twists | 15 | 4 | | Rest | 30s | | | Bicycle Crunches | 15 | 4 | | Rest | 30s | |

5. Full-Body Burn

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 calories
Equipment Needed: None

| Exercise | Reps | Sets | |----------------|------|------| | Push-Ups | 10 | 4 | | Rest | 30s | | | Squat Jumps | 10 | 4 | | Rest | 30s | | | Plank Hold | 30s | 4 | | Rest | 30s | |

6. Cardio Kick

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

| Exercise | Reps | Sets | |----------------|------|------| | Jumping Jacks | 20 | 4 | | Rest | 30s | | | Side Kicks | 10 each side | 4 | | Rest | 30s | |

7. The 7-Minute Workout

Duration: 7 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 calories
Equipment Needed: None

| Exercise | Duration | Sets | |----------------|----------|------| | Jumping Jacks | 30s | 1 | | Wall Sit | 30s | 1 | | Push-Ups | 30s | 1 | | Crunches | 30s | 1 | | Step-Ups | 30s | 1 | | Squats | 30s | 1 | | Tricep Dips | 30s | 1 |

8. Agility Ladder Drills

Duration: 15 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories
Equipment Needed: None (or a rope for marking)

| Exercise | Duration | Sets | |----------------|----------|------| | In and Out | 1 min | 3 | | Rest | 30s | | | Lateral Shuffles | 1 min | 3 | | Rest | 30s | |

9. Strength and Endurance

Duration: 30 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500 calories
Equipment Needed: None

| Exercise | Reps | Sets | |----------------|------|------| | Burpees | 10 | 4 | | Rest | 30s | | | Push-Ups | 15 | 4 | | Rest | 30s | | | Squat Jumps | 10 | 4 | | Rest | 30s | |

10. HIIT Ladder Workout

Duration: 30 minutes
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 300-400 calories
Equipment Needed: None

| Exercise | Reps | Sets | |-------------------|------|------| | Jump Squats | 1 | 10 | | Push-Ups | 2 | 9 | | Burpees | 3 | 8 | | Mountain Climbers | 4 | 7 | | Plank Holds | 5 | 6 |

These bodyweight HIIT workouts are perfect for anyone looking to lose fat efficiently at home. With no need for equipment, you can get started right away.

For those who want a more personalized approach, consider HipTrain, which offers live 1-on-1 video personal training sessions with certified trainers at affordable prices. Plus, you can use HSA/FSA funds for eligible expenses.