Best Bodyweight HIIT Workouts for Maximum Fat Loss

Are you looking to shed those extra pounds while working out from the comfort of your home? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent way to torch calories and build strength without the need for expensive gym equipment. Updated December 2025, here are the best bodyweight HIIT workouts for maximum fat loss that you can incorporate into your routine today.

1. Burpee Blast

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: 10-15 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Burpees | 10-15 |

Tip: Keep your core engaged and land softly on your feet to prevent injury.

2. Jump Squats

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Jump Squats | 12-15 |

Tip: Use your arms to propel yourself upward for more height.

3. Mountain Climbers

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 8-10 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Mountain Climbers| 20-30 |

Tip: Keep your back straight and drive your knees towards your chest.

4. High Knees

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: 10-14 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | High Knees | 20-30 |

Tip: Pump your arms to increase your heart rate and intensity.

5. Plank Jacks

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 9-13 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

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

Tip: Maintain a strong plank position to engage your core effectively.

6. Skaters

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Skaters | 10-15 |

Tip: Leap side to side, landing softly to protect your knees.

7. Tuck Jumps

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: 10-15 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Tuck Jumps | 8-12 |

Tip: Bring your knees towards your chest for maximum height.

8. Bear Crawl

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 7-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Bear Crawl | 15-20 |

Tip: Move opposite arm and leg together to maintain balance.

9. Side Lunges

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 8-11 per minute
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Side Lunges | 10-15 |

Tip: Keep your chest up and push through your heel to return to standing.

10. Shadow Boxing

• Duration: 30 seconds work, 15 seconds rest
• Sets: 4
• Calories Burned: 8-12 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Reps | |------------------|--------| | Punches | 20-30 |

Tip: Incorporate footwork for added intensity and engagement.

Conclusion

Incorporating these bodyweight HIIT workouts into your routine can help you achieve maximum fat loss without breaking the bank. If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training that fits into your busy schedule. Plus, you can use your HSA/FSA for eligible expenses!