Top 10 Bodyweight HIIT Workouts for Quick Fat Loss at Home

If you're looking to shed some pounds quickly and efficiently, bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option. They require no equipment, can be done in the comfort of your home, and are proven to burn calories fast. Here’s an updated list of the Top 10 Bodyweight HIIT Workouts for Quick Fat Loss at Home as of December 2025.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|-------| | Burpees | 8-12 |

Tip: Engage your core throughout the movement for better stability.

2. Jump Squat Circuit

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|-------| | Jump Squats | 10-15 |

Tip: Land softly to protect your knees and maintain balance.

3. Mountain Climbers

Duration: 30 seconds on, 15 seconds off
Sets: 5
Calories Burned: ~12 per minute
Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |----------------------|-------| | Mountain Climbers | 20-30 |

Tip: Keep your hips low for an effective workout.

4. Plank Jacks

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|-------| | Plank Jacks | 15-20 |

Tip: Maintain a strong plank position to maximize core engagement.

5. High Knees

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Beginner

| Exercise | Reps | |---------------|-------| | High Knees | 30-40 |

Tip: Pump your arms to increase intensity and maintain speed.

6. Tuck Jumps

Duration: 20 seconds on, 10 seconds off
Sets: 4
Calories Burned: ~12 per minute
Difficulty Level: Advanced

| Exercise | Reps | |---------------|-------| | Tuck Jumps | 8-10 |

Tip: Focus on height and landing softly to avoid injury.

7. Skaters

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~10 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |---------------|-------| | Skaters | 15-20 |

Tip: Keep your core tight for better balance and coordination.

8. Alternating Lunges

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~8 per minute
Difficulty Level: Beginner

| Exercise | Reps | |---------------|-------| | Lunges | 10-15 per leg |

Tip: Ensure your knee doesn’t pass your toes for proper form.

9. Bear Crawls

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~11 per minute
Difficulty Level: Intermediate

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

Tip: Move slowly and deliberately to maximize muscle engagement.

10. Side Plank Rotations

Duration: 30 seconds on, 15 seconds off
Sets: 4
Calories Burned: ~9 per minute
Difficulty Level: Intermediate

| Exercise | Reps | |--------------------------|-------| | Side Plank Rotations | 10-15 |

Tip: Keep your body straight and avoid letting your hips sag.

Quick Tips for Effective HIIT Workouts

• Warm Up: Always start with a 5-10 minute warm-up to prevent injury.
• Cool Down: Follow up with stretching to aid recovery.
• Stay Hydrated: Drink water before, during, and after your workout.
• Track Progress: Keep a journal of your workouts to stay motivated.

Why Choose HipTrain for Personal Training?

While these workouts can be done solo, having a certified personal trainer can enhance results. HipTrain offers live 1-on-1 video personal training sessions that are not only affordable but also flexible to fit into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine for quick fat loss and consider HipTrain as your go-to solution for personalized training!