Best Bodyweight HIIT Workouts for Quick Fat Loss 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is a popular workout method for those looking to burn fat quickly without the need for equipment. Bodyweight HIIT workouts are especially effective as they can be done anywhere, making them perfect for busy schedules. Here are the Best Bodyweight HIIT Workouts for Quick Fat Loss in 2025 that you can incorporate into your routine.

1. Burpee Blast

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: As many as possible
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump explosively.

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2. Jump Squats

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 10-15
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner to Intermediate

Instructions: Stand with feet shoulder-width apart, squat down, and jump up as high as possible. Land softly and go back into the squat.

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3. Mountain Climbers

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Instructions: Start in a plank position and drive your knees towards your chest alternately as fast as you can.

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4. High Knees

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 20-30
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner

Instructions: Stand tall and run in place, bringing your knees up to hip level as quickly as possible.

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5. Plank Jacks

• Duration: 20 seconds on, 10 seconds off
• Sets: 4
• Reps: 10-15
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Instructions: Start in a plank position and jump your feet out wide and back together, like a jumping jack.

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6. Push-Up to T-Plank

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 5-10
• Calories Burned: ~8-12 per minute
• Difficulty Level: Intermediate

Instructions: Perform a push-up, then rotate into a side plank, raising your top arm towards the ceiling. Alternate sides.

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7. Lateral Lunges

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 10-15 per side
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner to Intermediate

Instructions: Step to the side into a lunge, keeping the other leg straight. Push back to the starting position and switch sides.

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8. Skaters

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 10-15 per side
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Instructions: Leap sideways from one leg to the other, landing softly and maintaining balance.

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9. Bicycle Crunches

• Duration: 30 seconds on, 15 seconds off
• Sets: 4
• Reps: 15-20
• Calories Burned: ~8-12 per minute
• Difficulty Level: Beginner

Instructions: Lie on your back, lift your legs and alternate bringing your elbows to the opposite knee while pedaling your legs.

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10. Plank to Frog Jump

• Duration: 30 seconds on, 15 seconds off
• Sets: 3
• Reps: 5-10
• Calories Burned: ~10-15 per minute
• Difficulty Level: Intermediate

Instructions: Start in a plank position and jump your feet towards your hands, then jump back to plank.

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Conclusion

These bodyweight HIIT workouts are designed to maximize fat loss while being flexible for any schedule. The best part? You can do them without any equipment! For personalized guidance and to ensure you get the most out of your workouts, consider HipTrain. We offer affordable live 1-on-1 personal training, certified trainers, and flexible scheduling that fits your busy life. Plus, our sessions are HSA/FSA approved for eligible expenses.