Top 10 Bodyweight HIIT Workouts for Quick Fat Loss

Looking to shed some pounds quickly from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to torch calories and improve your cardiovascular health without needing any equipment. Updated January 2026, here are the top 10 bodyweight HIIT workouts that can help you achieve quick fat loss.

1. Burpee Blast

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

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Burpees | 8-12 | 4 | 20 sec |

Tips:

• Keep your core tight throughout the movement.
• Land softly to reduce impact on your joints.

2. Jump Squats

Duration: 30 seconds on, 15 seconds off
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Jump Squats | 10-15| 3 | 30 sec |

Tips:

• Ensure your knees do not go past your toes during the squat.
• Focus on explosive power as you jump.

3. Mountain Climbers

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

| Exercise | Reps | Sets | Duration | |---------------------|------|------|----------| | Mountain Climbers | 20-30| 4 | 30 sec |

Tips:

• Keep your back straight and your core engaged.
• Move your feet quickly to increase intensity.

4. High Knees

Duration: 20 seconds on, 10 seconds off
Sets: 5
Difficulty Level: Beginner
Calories Burned: Approx. 10-15 per minute

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | High Knees | 20-30| 5 | 20 sec |

Tips:

• Pump your arms to help increase your speed.
• Focus on lifting your knees as high as possible.

5. Plank Jacks

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

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Plank Jacks | 15-20| 4 | 30 sec |

Tips:

• Keep your body in a straight line from head to heels.
• Engage your core throughout the exercise.

6. Tuck Jumps

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

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Tuck Jumps | 8-12 | 4 | 20 sec |

Tips:

• Aim to bring your knees to your chest during the jump.
• Land softly to minimize impact.

7. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 3
Difficulty Level: Intermediate
Calories Burned: Approx. 10-15 per minute

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Skaters | 10-15 | 3 | 30 sec |

Tips:

• Focus on lateral movement and balance.
• Keep your core tight to maintain stability.

8. Plank to Push-Up

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

| Exercise | Reps | Sets | Duration | |--------------------|------|------|----------| | Plank to Push-Up | 5-10 | 4 | 30 sec |

Tips:

• Keep your elbows close to your body during the push-up.
• Maintain a strong core throughout the movement.

9. Side Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 3
Difficulty Level: Beginner
Calories Burned: Approx. 8-10 per minute

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Side Lunges | 10-15| 3 | 30 sec |

Tips:

• Push your hips back and keep your chest up as you lunge.
• Alternate sides for a balanced workout.

10. Shadow Boxing

Duration: 1 minute on, 30 seconds off
Sets: 3
Difficulty Level: All Levels
Calories Burned: Approx. 8-12 per minute

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Shadow Boxing | N/A | 3 | 1 min |

Tips:

• Incorporate footwork and head movement to increase intensity.
• Focus on technique and speed.

With these 10 bodyweight HIIT workouts, you can effectively target fat loss in a quick and efficient manner. Each routine can be done at home with no equipment needed, making it perfect for busy professionals or anyone looking to save on gym costs.

For personalized guidance, consider HipTrain’s affordable live 1-on-1 video personal training. Our certified trainers can help you tailor these workouts to your fitness level, ensuring you get the most out of each session. Plus, our services are HSA/FSA approved for eligible expenses!