Best Bodyweight HIIT Workouts for Fat Loss

Are you looking to shed those extra pounds without the need for expensive gym memberships or bulky equipment? Bodyweight High-Intensity Interval Training (HIIT) workouts are an effective way to torch calories and boost your metabolism, all from the comfort of your home. Here’s a list of the best bodyweight HIIT workouts for fat loss, updated January 2026.

1. Burpee Blast

Duration: 20 seconds on, 10 seconds rest
Sets: 8 rounds
Calories Burned: ~100 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Start in a standing position.
• Drop into a squat and place your hands on the floor.
• Jump your feet back into a plank position.
• Perform a push-up (optional).
• Jump your feet back to your hands and explode upwards into a jump.

2. Mountain Climbers

Duration: 30 seconds on, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~80 calories
Difficulty Level: Beginner
Equipment Needed: None

Instructions:

• Start in a plank position.
• Drive your knees towards your chest one at a time, alternating quickly.
• Keep your core engaged and your hips down.

3. Jump Squats

Duration: 20 seconds on, 10 seconds rest
Sets: 6 rounds
Calories Burned: ~70 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Stand with your feet shoulder-width apart.
• Lower into a squat and explode upwards, landing softly back into the squat position.

4. High Knees

Duration: 30 seconds on, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~90 calories
Difficulty Level: Beginner
Equipment Needed: None

Instructions:

• Stand tall and run in place while bringing your knees up to hip level.
• Pump your arms for added intensity.

5. Plank Jacks

Duration: 30 seconds on, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~60 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Start in a plank position.
• Jump your feet out wide and then back together, similar to a jumping jack motion.

6. Push-Up to T-Plank

Duration: 30 seconds on, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~80 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Start in a push-up position.
• Perform a push-up, then rotate your body to one side, lifting your arm to the ceiling.
• Alternate sides with each rep.

7. Lateral Lunges

Duration: 30 seconds on, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~75 calories
Difficulty Level: Beginner
Equipment Needed: None

Instructions:

• Stand with your feet together.
• Step out to the side into a lunge, keeping your opposite leg straight.
• Return to the starting position and switch sides.

8. Skaters

Duration: 30 seconds on, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~85 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Jump sideways to the right, landing on your right foot while bringing your left foot behind you.
• Alternate sides, mimicking a speed skater's motion.

9. Plank Up-Downs

Duration: 30 seconds on, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~70 calories
Difficulty Level: Intermediate
Equipment Needed: None

Instructions:

• Start in a plank position on your forearms.
• Push up to your hands one at a time, then return to your forearms.

10. Bicycle Crunches

Duration: 30 seconds on, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~60 calories
Difficulty Level: Beginner
Equipment Needed: None

Instructions:

• Lie on your back with your hands behind your head.
• Bring one knee towards your chest while extending the opposite leg, twisting your torso to touch your elbow to the bent knee.
• Alternate sides.

Workout Table Summary

| Exercise | Duration | Sets | Calories Burned | Difficulty Level | Equipment Needed | |-----------------------|-------------|------|------------------|------------------|------------------| | Burpee Blast | 20s on/10s rest | 8 | ~100 | Intermediate | None | | Mountain Climbers | 30s on/15s rest | 5 | ~80 | Beginner | None | | Jump Squats | 20s on/10s rest | 6 | ~70 | Intermediate | None | | High Knees | 30s on/15s rest | 5 | ~90 | Beginner | None | | Plank Jacks | 30s on/15s rest | 4 | ~60 | Intermediate | None | | Push-Up to T-Plank | 30s on/15s rest | 4 | ~80 | Intermediate | None | | Lateral Lunges | 30s on/15s rest | 5 | ~75 | Beginner | None | | Skaters | 30s on/15s rest | 5 | ~85 | Intermediate | None | | Plank Up-Downs | 30s on/15s rest | 4 | ~70 | Intermediate | None | | Bicycle Crunches | 30s on/15s rest | 5 | ~60 | Beginner | None |

Incorporating these bodyweight HIIT workouts into your fitness routine can lead to significant fat loss and improved cardiovascular health. For those looking for personalized guidance, HipTrain offers affordable 1-on-1 live personal training tailored to your needs and schedule. Plus, our services are HSA/FSA approved for eligible expenses, making fitness more accessible.