Best Bodyweight HIIT Workouts for Quick Fat Loss

Are you looking to shed some pounds quickly without the need for expensive gym memberships or equipment? Bodyweight HIIT (High-Intensity Interval Training) workouts are an excellent solution for fat loss that you can do anywhere. These workouts combine bursts of intense activity with short recovery periods, maximizing calorie burn in a short amount of time. Here are the best bodyweight HIIT workouts for quick fat loss, updated January 2026.

1. Burpee Blitz

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |----------|------|----------|------| | Burpees | 4 | 20 sec | 10 sec |

2. Mountain Climbers Madness

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |----------------------|------|----------|------| | Mountain Climbers | 3 | 30 sec | 15 sec |

3. Jump Squats Jam

• Duration: 25 seconds work, 5 seconds rest
• Sets: 5
• Calories Burned: Approximately 9-11 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |------------|------|----------|------| | Jump Squats| 5 | 25 sec | 5 sec |

4. Plank Jacks Power

• Duration: 20 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |------------|------|----------|------| | Plank Jacks| 4 | 20 sec | 10 sec |

5. High Knees Hustle

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

| Exercise | Sets | Duration | Rest | |------------|------|----------|------| | High Knees | 4 | 30 sec | 15 sec |

6. T-Push-Ups Triumph

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: Approximately 7-9 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |------------|------|----------|------| | T-Push-Ups | 3 | 30 sec | 15 sec |

7. Skater Jumps Surge

• Duration: 30 seconds work, 10 seconds rest
• Sets: 4
• Calories Burned: Approximately 10-12 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |---------------|------|----------|------| | Skater Jumps | 4 | 30 sec | 10 sec |

8. Bicycle Crunches Blast

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: Approximately 8-10 per minute
• Difficulty Level: Beginner
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |------------------|------|----------|------| | Bicycle Crunches | 3 | 30 sec | 15 sec |

9. Side Lunges Sprint

• Duration: 20 seconds work, 10 seconds rest
• Sets: 5
• Calories Burned: Approximately 9-11 per minute
• Difficulty Level: Intermediate
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |----------------|------|----------|------| | Side Lunges | 5 | 20 sec | 10 sec |

10. Plank to Push-Up Challenge

• Duration: 30 seconds work, 15 seconds rest
• Sets: 3
• Calories Burned: Approximately 7-9 per minute
• Difficulty Level: Advanced
• Equipment Needed: None

| Exercise | Sets | Duration | Rest | |------------------------|------|----------|------| | Plank to Push-Up | 3 | 30 sec | 15 sec |

Conclusion

These bodyweight HIIT workouts are perfect for quick fat loss and require no equipment, making them accessible for anyone, anywhere. If you're looking for personalized guidance, consider trying HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help tailor your workouts to maximize results while fitting your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses!