Top 8 Bodyweight HIIT Workouts to Maximize Fat Loss at Home

Updated January 2026

Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to maximize fat loss, especially when you're looking to exercise at home without any equipment. These workouts can be performed in a short amount of time and are highly effective for burning calories and improving overall fitness. Here are the Top 8 Bodyweight HIIT Workouts you can do at home to achieve your fat loss goals.

1. Jumping Jacks and Push-Ups

Workout Details:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~180 calories
• Difficulty Level: Beginner

| Exercise | Reps | |----------------|-----------| | Jumping Jacks | 20 | | Push-Ups | 10 |

Tip: Keep your core engaged during push-ups for better stability.

2. Burpees and Mountain Climbers

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 5 rounds
• Calories Burned: ~220 calories
• Difficulty Level: Intermediate

| Exercise | Reps | |--------------------|-----------| | Burpees | 10 | | Mountain Climbers | 15 (each leg) |

Tip: Land softly during burpees to protect your joints.

3. High Knees and Plank Jacks

Workout Details:

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~200 calories
• Difficulty Level: Intermediate

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

Tip: Keep your back straight during plank jacks to maintain form.

4. Squat Jumps and Side Lunges

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~210 calories
• Difficulty Level: Intermediate

| Exercise | Reps | |----------------|-----------| | Squat Jumps | 12 | | Side Lunges | 10 (each side) |

Tip: Use your arms to gain momentum during squat jumps.

5. Tuck Jumps and Bicycle Crunches

Workout Details:

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5 rounds
• Calories Burned: ~230 calories
• Difficulty Level: Advanced

| Exercise | Reps | |--------------------|-----------| | Tuck Jumps | 8 | | Bicycle Crunches | 15 (each side) |

Tip: Focus on pulling your knees towards your chest during tuck jumps.

6. Lateral Bounds and Plank to Push-Up

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~215 calories
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------------------|-----------| | Lateral Bounds | 10 (each side) | | Plank to Push-Up | 8 |

Tip: Maintain a straight line from head to heels during the plank.

7. Skaters and Russian Twists

Workout Details:

• Duration: 25 seconds work, 10 seconds rest
• Sets: 4 rounds
• Calories Burned: ~190 calories
• Difficulty Level: Intermediate

| Exercise | Reps | |-------------------------|-----------| | Skaters | 10 (each side) | | Russian Twists | 15 (each side) |

Tip: Keep your core tight to enhance the effectiveness of Russian twists.

8. Bear Crawls and Side Plank Dips

Workout Details:

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4 rounds
• Calories Burned: ~205 calories
• Difficulty Level: Advanced

| Exercise | Reps | |-------------------------|-----------| | Bear Crawls | 20 (10 forward, 10 back) | | Side Plank Dips | 10 (each side) |

Tip: Keep your hips low during bear crawls to engage your core effectively.

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With these bodyweight HIIT workouts, you're well on your way to maximizing fat loss and achieving your fitness goals right at home!