Top 10 Bodyweight HIIT Workouts for Ultimate Fat Loss

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat and improve cardiovascular fitness. Bodyweight HIIT workouts are especially convenient as they require no equipment and can be done anywhere, making them perfect for home fitness enthusiasts. Here’s a list of the top 10 bodyweight HIIT workouts for ultimate fat loss that you can incorporate into your routine in 2025.

1. Burpee Blast

Description: A full-body workout that combines strength and cardio.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Burpees | 10 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Approximately 10-15 calories per minute.

2. Jump Squats

Description: Targets the lower body while also elevating your heart rate.

| Exercise | Reps | Sets | Duration | |---------------|------|------|----------| | Jump Squats | 12 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Around 8-12 calories per minute.

3. Mountain Climbers

Description: A core-strengthening exercise that also boosts your heart rate.

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

Calories Burned: Approximately 8-10 calories per minute.

4. High Knees

Description: A quick-paced exercise that improves agility and cardiovascular fitness.

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | High Knees | 30 sec | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Roughly 10-15 calories per minute.

5. Plank Jacks

Description: A core exercise that also challenges your heart and lungs.

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

Calories Burned: About 6-9 calories per minute.

6. Skaters

Description: A lateral movement that works on balance and coordination.

| Exercise | Reps | Sets | Duration | |----------|------|------|----------| | Skaters | 20 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Approximately 8-12 calories per minute.

7. T-Push Ups

Description: A variation of push-ups that engages the core and upper body.

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | T-Push Ups | 10 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Around 7-10 calories per minute.

8. Lateral Lunges

Description: A great way to target the legs while also improving flexibility.

| Exercise | Reps | Sets | Duration | |----------------|------|------|----------| | Lateral Lunges | 12 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Approximately 5-8 calories per minute.

9. Russian Twists

Description: A core exercise that also helps with rotational strength.

| Exercise | Reps | Sets | Duration | |-------------------|------|------|----------| | Russian Twists | 15 | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: About 5-7 calories per minute.

10. Bear Crawls

Description: A unique full-body exercise that enhances mobility and strength.

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | Bear Crawls | 30 sec | 4 | 30 sec | | Rest | - | 4 | 30 sec |

Calories Burned: Roughly 6-10 calories per minute.

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Why Choose HipTrain?

For those looking to maximize their fat loss with personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions tailored to your fitness level. Our certified trainers can help you integrate these HIIT workouts into a comprehensive fitness plan. Plus, with flexible scheduling, you can fit workouts into your busy life. Don’t forget, HipTrain sessions are HSA/FSA approved for eligible expenses!

By incorporating these bodyweight HIIT workouts into your routine, you'll be well on your way to achieving your fat loss goals in 2025. Remember to start slow, focus on form, and maintain consistency for the best results!