Best Bodyweight HIIT Workouts for Quick Fat Burning 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat quickly while using your body weight for resistance. In 2026, many people are seeking effective and efficient workouts that fit into their busy lifestyles. Here are the best bodyweight HIIT workouts designed for quick fat burning, perfect for any fitness level.

1. Jump Squats

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-15 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, then jump explosively.
3. Land softly and go straight into the next squat.

2. Burpees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 12-20 per minute
• Equipment: None
• Difficulty: Advanced

Demonstration:

1. Start in a standing position.
2. Drop into a squat, kick feet back into a plank, perform a push-up, return to squat, and jump up.

3. Mountain Climbers

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 8-12 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Start in a plank position.
2. Drive one knee towards your chest, switch legs quickly.

4. High Knees

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 8-12 per minute
• Equipment: None
• Difficulty: Beginner to Intermediate

Demonstration:

1. Stand tall and jog in place, bringing knees up to hip level.

5. Push-Up to T-Plank

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-15 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Perform a push-up.
2. Rotate to one side, extending the arm upward to form a T-shape, then return to push-up.

6. Lateral Lunges

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-12 per minute
• Equipment: None
• Difficulty: Beginner to Intermediate

Demonstration:

1. Step out to one side, bending the knee while keeping the other leg straight.
2. Return to the center and switch sides.

7. Plank Jacks

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 8-12 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Start in a plank position.
2. Jump feet out wide and back together while maintaining plank.

8. Skaters

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-15 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Leap to one side, landing on one foot, then leap to the other side.

9. Tuck Jumps

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-15 per minute
• Equipment: None
• Difficulty: Advanced

Demonstration:

1. Jump high, bringing knees towards the chest, and land softly.

10. Plank to Push-Up

• Duration: 30 seconds
• Rest: 15 seconds
• Sets: 4
• Calories Burned: Approx. 10-15 per minute
• Equipment: None
• Difficulty: Intermediate

Demonstration:

1. Start in a plank position, lower to your elbows, then push back up to plank.

Sample Workout Table

| Exercise | Duration | Sets | Rest | Calories Burned (Approx.) | |------------------------|-----------|------|--------|---------------------------| | Jump Squats | 30 sec | 4 | 15 sec | 10-15 | | Burpees | 30 sec | 4 | 15 sec | 12-20 | | Mountain Climbers | 30 sec | 4 | 15 sec | 8-12 | | High Knees | 30 sec | 4 | 15 sec | 8-12 | | Push-Up to T-Plank | 30 sec | 4 | 15 sec | 10-15 | | Lateral Lunges | 30 sec | 4 | 15 sec | 10-12 | | Plank Jacks | 30 sec | 4 | 15 sec | 8-12 | | Skaters | 30 sec | 4 | 15 sec | 10-15 | | Tuck Jumps | 30 sec | 4 | 15 sec | 10-15 | | Plank to Push-Up | 30 sec | 4 | 15 sec | 10-15 |

Conclusion

These bodyweight HIIT workouts are designed for quick fat burning and can be done anywhere, making them ideal for busy professionals. With HipTrain, you can take your training to the next level with live 1-on-1 personal training sessions from certified trainers—all at an affordable price compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.