Top 10 HIIT Workouts to Maximize Fat Loss at Home

Updated January 2026

High-Intensity Interval Training (HIIT) is one of the most effective workout styles for burning fat, especially when you're short on time and looking to maximize your efforts at home. With a combination of short bursts of intense exercise followed by rest or lower-intensity periods, HIIT can help you torch calories and improve your cardiovascular fitness. Below are the top 10 HIIT workouts to jumpstart your fat loss journey in 2025.

1. Bodyweight HIIT Workout

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 300-400 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Jumping Jacks | 30 seconds | 4 | | Push-Ups | 30 seconds | 4 | | Squats | 30 seconds | 4 | | Plank | 30 seconds | 4 | | Rest | 30 seconds | 4 |

2. Tabata Training

Equipment Needed: None or light weights
Difficulty Level: Intermediate
Calories Burned: 250-350 in 20 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Burpees | 20 seconds | 8 | | Rest | 10 seconds | 8 | | High Knees | 20 seconds | 8 | | Rest | 10 seconds | 8 |

3. Plyometric HIIT Workout

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 400-500 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Jump Squats | 30 seconds | 5 | | Tuck Jumps | 30 seconds | 5 | | Lateral Bounds | 30 seconds | 5 | | Rest | 1 minute | 4 |

4. Equipment HIIT Workout

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: 300-450 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Dumbbell Thrusters| 30 seconds | 4 | | Mountain Climbers | 30 seconds | 4 | | Dumbbell Rows | 30 seconds | 4 | | Rest | 30 seconds | 4 |

5. Core-Focused HIIT Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 250-350 in 25 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Russian Twists | 30 seconds | 4 | | Plank Jacks | 30 seconds | 4 | | Bicycle Crunches | 30 seconds | 4 | | Rest | 30 seconds | 4 |

6. Cardio HIIT Circuit

Equipment Needed: Jump rope (optional)
Difficulty Level: Beginner
Calories Burned: 300-400 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Jump Rope | 1 minute | 4 | | Skaters | 30 seconds | 4 | | Burpees | 30 seconds | 4 | | Rest | 30 seconds | 4 |

7. Full-Body HIIT Workout

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: 350-450 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Push-Ups | 30 seconds | 4 | | Jump Squats | 30 seconds | 4 | | Plank | 30 seconds | 4 | | Rest | 30 seconds | 4 |

8. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: 300-400 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Band Squats | 30 seconds | 4 | | Band Rows | 30 seconds | 4 | | Band Chest Press | 30 seconds | 4 | | Rest | 30 seconds | 4 |

9. Beginner HIIT for Fat Loss

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: 200-300 in 20 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Marching in Place | 30 seconds | 4 | | Wall Sit | 30 seconds | 4 | | Seated Leg Lifts | 30 seconds | 4 | | Rest | 30 seconds | 4 |

10. Advanced HIIT Challenge

Equipment Needed: None
Difficulty Level: Advanced
Calories Burned: 500-600 in 30 minutes

| Exercise | Duration | Sets | |-------------------|----------------|-------| | Burpee Broad Jumps| 30 seconds | 5 | | Plyo Push-Ups | 30 seconds | 5 | | Plank to Push-Up | 30 seconds | 5 | | Rest | 1 minute | 4 |

Get Started with HipTrain!

Are you looking for personalized guidance to ensure you're maximizing your fat loss efforts with HIIT? HipTrain offers affordable 1-on-1 live personal training sessions that fit your busy schedule. Our certified personal trainers are ready to help you achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses.