Top 10 HIIT Home Workouts for Maximum Fat Loss

High-Intensity Interval Training (HIIT) is a fantastic way to torch calories and lose fat, all from the comfort of your home. With the right combination of exercises, you can achieve maximum fat loss in minimal time. Here’s an updated list of the Top 10 HIIT Home Workouts for Maximum Fat Loss as of January 2026.

1. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Burpees | 30 sec | 15 sec | | 2 | Jumping Jacks | 30 sec | 15 sec | | 3 | Mountain Climbers | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 15 minutes

2. Tabata Toning

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 8 per minute

| Round | Exercise | Duration | Rest | |-------|----------|----------|------| | 1 | Squats | 20 sec | 10 sec | | 2 | Push-Ups | 20 sec | 10 sec | | 3 | Lunges | 20 sec | 10 sec | | 4 | Plank | 20 sec | 10 sec |

Total Duration: 20 minutes

3. Core Crusher

Equipment Needed: Mat
Difficulty Level: Beginner
Calories Burned: Approximately 6 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Bicycle Crunches | 30 sec | 15 sec | | 2 | Russian Twists | 30 sec | 15 sec | | 3 | Plank Jacks | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 12 minutes

4. Cardio Kickboxing

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 12 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Jab-Cross Combo | 30 sec | 15 sec | | 2 | Front Kicks | 30 sec | 15 sec | | 3 | Side Kicks | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 18 minutes

5. Plyometric Power

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 15 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Box Jumps | 30 sec | 15 sec | | 2 | Jump Squats | 30 sec | 15 sec | | 3 | Tuck Jumps | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 15 minutes

6. Full Body HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 10 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Dumbbell Thrusters | 30 sec | 15 sec | | 2 | Renegade Rows | 30 sec | 15 sec | | 3 | Burpee to Press | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 20 minutes

7. Circuit Training

Equipment Needed: Resistance Bands
Difficulty Level: Beginner
Calories Burned: Approximately 7 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Resistance Band Squats | 30 sec | 15 sec | | 2 | Band Rows | 30 sec | 15 sec | | 3 | Lateral Band Walks | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 15 minutes

8. HIIT Ladder

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: Approximately 12 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | High Knees | 30 sec | 15 sec | | 2 | Push-Ups | 30 sec | 15 sec | | 3 | Jumping Lunges | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 18 minutes

9. Jump Rope HIIT

Equipment Needed: Jump Rope
Difficulty Level: Intermediate
Calories Burned: Approximately 10 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Jump Rope | 30 sec | 15 sec | | 2 | Rest | 15 sec | - | | 3 | Single Leg Jumps | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 15 minutes

10. Bodyweight HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8 per minute

| Set | Exercise | Duration | Rest | |-----|----------|----------|------| | 1 | Air Squats | 30 sec | 15 sec | | 2 | Push-Ups | 30 sec | 15 sec | | 3 | Plank | 30 sec | 15 sec | | 4 | Rest | 1 min | - |

Total Duration: 12 minutes

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Incorporating these workouts into your routine will not only elevate your heart rate but also maximize fat loss. For those looking for personalized guidance, consider HipTrain’s live 1-on-1 video personal training sessions. With affordable pricing compared to traditional gyms and HSA/FSA eligibility for eligible expenses, it's a smart choice for busy professionals.