Top 10 Bodyweight HIIT Workouts for Quick Fat Loss at Home

Updated December 2025

High-Intensity Interval Training (HIIT) is a fantastic way to torch fat quickly, and bodyweight workouts make it even easier to get started from the comfort of your home. No equipment? No problem! Here are the top 10 bodyweight HIIT workouts designed for quick fat loss, perfect for all fitness levels.

1. Jumping Jacks & Push-Ups

Routine:

• Jumping Jacks: 30 seconds
• Push-Ups: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 200-300
Difficulty Level: Beginner to Intermediate

2. High Knees & Squat Jumps

Routine:

• High Knees: 30 seconds
• Squat Jumps: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 250-350
Difficulty Level: Intermediate

3. Mountain Climbers & Plank Jacks

Routine:

• Mountain Climbers: 30 seconds
• Plank Jacks: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 220-320
Difficulty Level: Intermediate to Advanced

4. Burpees & Lunges

Routine:

• Burpees: 30 seconds
• Lunges: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 300-400
Difficulty Level: Advanced

5. Skaters & Sit-Ups

Routine:

• Skaters: 30 seconds
• Sit-Ups: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 200-300
Difficulty Level: Beginner

6. Tuck Jumps & Russian Twists

Routine:

• Tuck Jumps: 30 seconds
• Russian Twists: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 250-350
Difficulty Level: Intermediate to Advanced

7. Plank to Push-Up & Side Lunges

Routine:

• Plank to Push-Up: 30 seconds
• Side Lunges: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 220-320
Difficulty Level: Intermediate

8. Bear Crawls & Bicycle Crunches

Routine:

• Bear Crawls: 30 seconds
• Bicycle Crunches: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 200-300
Difficulty Level: Beginner to Intermediate

9. Wall Sit & Jump Squats

Routine:

• Wall Sit: 30 seconds
• Jump Squats: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 250-350
Difficulty Level: Intermediate

10. Side Plank Raises & Toe Taps

Routine:

• Side Plank Raises: 30 seconds (each side)
• Toe Taps: 30 seconds
• Rest: 30 seconds
• Sets: 4

Calories Burned: Approximately 200-300
Difficulty Level: Intermediate

Conclusion

Bodyweight HIIT workouts are not only effective for fat loss but also convenient for those with busy schedules. With no equipment needed, these workouts can be done anywhere! If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training with certified trainers. Our flexible scheduling and HSA/FSA eligibility make it easy to fit fitness into your life.