Best Bodyweight HIIT Workouts for Fat Loss 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective methods for fat loss, especially when using bodyweight exercises. These workouts can be performed anywhere, require no equipment, and are perfect for busy professionals looking to maximize their fitness in minimal time. Here’s a list of the best bodyweight HIIT workouts for fat loss in 2025 that you can incorporate into your fitness plan.

1. Tabata Squats

Duration: 20 seconds work, 10 seconds rest
Sets: 8 rounds
Calories Burned: ~200
Difficulty Level: Beginner to Intermediate

How to Perform:

• Stand with feet shoulder-width apart.
• Lower into a squat position, keeping your chest up.
• Push through your heels to return to standing.

| Exercise | Reps | Sets | Duration | |-----------|------|------|----------| | Squats | 20 | 8 | 4 min |

2. Burpee Intervals

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~250
Difficulty Level: Intermediate

How to Perform:

• Start in a standing position.
• Drop into a squat, kick your feet back into a plank, do a push-up, return to squat, and jump up.

| Exercise | Reps | Sets | Duration | |-----------|------|------|----------| | Burpees | 10 | 5 | 3 min |

3. Mountain Climbers

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~150
Difficulty Level: Beginner

How to Perform:

• Start in a plank position.
• Drive your knees toward your chest alternately at a fast pace.

| Exercise | Reps | Sets | Duration | |-------------------|-------|------|----------| | Mountain Climbers | 15 | 4 | 3 min |

4. Jumping Lunges

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~200
Difficulty Level: Intermediate

How to Perform:

• Start in a lunge position.
• Jump up and switch legs mid-air, landing in a lunge on the opposite side.

| Exercise | Reps | Sets | Duration | |------------------|------|------|----------| | Jumping Lunges | 10 | 5 | 3 min |

5. Plank Jacks

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~120
Difficulty Level: Intermediate

How to Perform:

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

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | Plank Jacks| 15 | 4 | 3 min |

6. High Knees

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~200
Difficulty Level: Beginner

How to Perform:

• Stand tall and run in place while bringing your knees up to hip level.

| Exercise | Reps | Sets | Duration | |-----------|------|------|----------| | High Knees| 20 | 5 | 3 min |

7. T-Push-Ups

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~180
Difficulty Level: Intermediate

How to Perform:

• Perform a push-up and rotate your body to one side, extending one arm towards the sky.

| Exercise | Reps | Sets | Duration | |------------|------|------|----------| | T-Push-Ups | 8 | 4 | 3 min |

8. Skaters

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~200
Difficulty Level: Intermediate

How to Perform:

• Leap sideways from one foot to the other, mimicking a speed skater's motion.

| Exercise | Reps | Sets | Duration | |-----------|------|------|----------| | Skaters | 10 | 5 | 3 min |

9. Bear Crawls

Duration: 30 seconds work, 15 seconds rest
Sets: 4 rounds
Calories Burned: ~150
Difficulty Level: Intermediate

How to Perform:

• Start on all fours and crawl forward while keeping your knees just above the ground.

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Bear Crawls | 20 | 4 | 3 min |

10. Core Twists

Duration: 30 seconds work, 15 seconds rest
Sets: 5 rounds
Calories Burned: ~120
Difficulty Level: Beginner

How to Perform:

• Sit on the ground, lean back slightly, and twist your torso side to side.

| Exercise | Reps | Sets | Duration | |--------------|------|------|----------| | Core Twists | 15 | 5 | 3 min |

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve effective fat loss without the need for any equipment. For personalized guidance and support, consider HipTrain, which offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.