Top 5 Bodyweight HIIT Workouts for Maximum Fat Loss at Home

Looking to shed some pounds while working out from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are a fantastic option for maximum fat loss. They require no equipment, can be done in small spaces, and are highly effective. Updated January 2026, here are the top 5 bodyweight HIIT workouts designed to help you achieve your fitness goals.

1. The Full-Body Burn

This workout targets all major muscle groups and is perfect for beginners and advanced fitness enthusiasts alike.

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-------| | Jumping Jacks | 30 secs | 3 | 15 secs| | Push-Ups | 30 secs | 3 | 15 secs| | Squats | 30 secs | 3 | 15 secs| | High Knees | 30 secs | 3 | 15 secs| | Plank | 30 secs | 3 | 15 secs|

Calories Burned: Approximately 300-400 calories

Difficulty Level: Beginner to Intermediate

Equipment Needed: None

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2. The Core Crusher

Focusing on your core can lead to improved stability and strength while burning fat.

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-------| | Mountain Climbers | 30 secs | 3 | 15 secs| | Bicycle Crunches | 30 secs | 3 | 15 secs| | Plank Jacks | 30 secs | 3 | 15 secs| | Russian Twists | 30 secs | 3 | 15 secs| | Side Plank (each side) | 30 secs | 3 | 15 secs|

Calories Burned: Approximately 250-350 calories

Difficulty Level: Intermediate

Equipment Needed: None

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3. The Cardio Blaster

This workout will elevate your heart rate and maximize calorie burn.

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-------| | Burpees | 30 secs | 4 | 20 secs| | Skaters | 30 secs | 4 | 20 secs| | Jump Squats | 30 secs | 4 | 20 secs| | Tuck Jumps | 30 secs | 4 | 20 secs| | Shadow Boxing | 30 secs | 4 | 20 secs|

Calories Burned: Approximately 400-500 calories

Difficulty Level: Advanced

Equipment Needed: None

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4. The Lower Body Blast

Target your legs and glutes with this effective lower body workout.

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-------| | Lunges | 30 secs | 3 | 15 secs| | Glute Bridges | 30 secs | 3 | 15 secs| | Squat Pulses | 30 secs | 3 | 15 secs| | Side Lunges | 30 secs | 3 | 15 secs| | Wall Sit | 30 secs | 3 | 15 secs|

Calories Burned: Approximately 300-400 calories

Difficulty Level: Intermediate

Equipment Needed: None

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5. The Total Body Challenge

This workout combines strength and cardio elements for a comprehensive fat-burning session.

| Exercise | Duration | Sets | Rest | |-------------------|-----------|------|-------| | Jumping Jacks | 30 secs | 3 | 15 secs| | Push-Up to T | 30 secs | 3 | 15 secs| | Plank to Push-Up | 30 secs | 3 | 15 secs| | Broad Jumps | 30 secs | 3 | 15 secs| | Burpees | 30 secs | 3 | 15 secs|

Calories Burned: Approximately 350-450 calories

Difficulty Level: Advanced

Equipment Needed: None

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Why Choose HipTrain for Your HIIT Workouts?

With the options listed above, you can easily get started on your fitness journey at home. However, if you're looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training sessions with certified trainers. Our sessions are flexible, allowing busy professionals to train at their convenience. Plus, our services are HSA/FSA approved for eligible expenses, making it easier to invest in your health.

Incorporate these bodyweight HIIT workouts into your routine and watch the fat melt away!