Top 10 Bodyweight HIIT Workouts for Ultimate Fat Loss

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic way to torch calories and promote fat loss without the need for expensive gym memberships or equipment. These workouts can be easily performed at home, making them perfect for busy professionals looking to squeeze in effective fitness routines. Here are the top 10 bodyweight HIIT workouts that will help you achieve ultimate fat loss.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: 8-12 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

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

Description:

Perform burpees for 20 seconds, followed by 10 seconds of rest. Repeat for 4 rounds. This full-body exercise elevates your heart rate and burns fat effectively.

2. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: 7-10 per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

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

Description:

Get into a plank position and drive your knees towards your chest alternately. Keep a steady pace for 30 seconds, resting for 15 seconds, and repeat.

3. Jump Squats

• Duration: 25 seconds work, 5 seconds rest
• Sets: 5 rounds
• Calories Burned: 6-9 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

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

Description:

Perform jump squats by squatting down and exploding upwards into a jump. Land softly and go straight into the next squat. Repeat for 25 seconds.

4. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: 5-8 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

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

Description:

Start in a plank position and jump your feet out and back in, similar to a jumping jack. Maintain a strong core throughout the exercise.

5. High Knees

• Duration: 30 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: 8-12 per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

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

Description:

Run in place while driving your knees up towards your chest. Keep a fast pace to maximize calorie burn.

6. Push-Up to T-Plank

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: 6-9 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | |-----------------------|-----------| | Push-Up to T-Plank | 5-10 |

Description:

Perform a push-up, then rotate into a side plank on one side, reaching your arm up. Alternate sides for the duration of the workout.

7. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: 7-10 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------|-----------| | Skaters | 10-15 |

Description:

Leap from side to side, landing on one foot and then the other. This exercise works your legs and core while increasing your heart rate.

8. Bicycle Crunches

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: 5-8 per minute
• Equipment Needed: None
• Difficulty Level: Beginner

| Exercise | Reps | |-------------------|-----------| | Bicycle Crunches | 15-20 |

Description:

Lie on your back and alternate bringing your knees to your chest while touching your opposite elbow to the knee. This engages your core while keeping your heart rate up.

9. Plank to Push-Up

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: 6-9 per minute
• Equipment Needed: None
• Difficulty Level: Intermediate

| Exercise | Reps | |--------------------|-----------| | Plank to Push-Up | 5-10 |

Description:

From a plank position, lower your body into a push-up and return to the plank. This works both your upper body and core.

10. Lateral Lunges

• Duration: 25 seconds work, 5 seconds rest
• Sets: 5 rounds
• Calories Burned: 6-9 per minute
• Equipment Needed: None
• Difficulty Level: Beginner to Intermediate

| Exercise | Reps | |------------------|-----------| | Lateral Lunges | 10-15 |

Description:

Step out to the side into a lunge, returning to the center and repeating on the other side. This targets your legs and glutes while boosting your heart rate.

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These bodyweight HIIT workouts are not only effective for fat loss but also convenient for home workouts. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. You can easily fit training into your schedule, and the sessions are HSA/FSA approved for eligible expenses.