Best Bodyweight HIIT Workouts for Quick Fat Loss 2026

Updated January 2026

High-Intensity Interval Training (HIIT) is a fantastic way to burn fat quickly, and bodyweight workouts make it accessible for everyone, regardless of fitness level. In this article, we’ll explore the best bodyweight HIIT workouts for quick fat loss in 2026. These workouts can be done at home with no equipment required, making them perfect for busy professionals.

Here are the Best Bodyweight HIIT Workouts for Quick Fat Loss:

1. Burpee Blast

Duration: 20 minutes
Sets: 4
Reps: 10-15 burpees per set
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

Workout Table:

| Exercise | Duration | |----------|----------| | Burpees | 30 seconds | | Rest | 15 seconds |

2. Mountain Climber Madness

Duration: 15 minutes
Sets: 4
Reps: 20-30 mountain climbers per set
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 150-250

Workout Table:

| Exercise | Duration | |-------------------|----------| | Mountain Climbers | 30 seconds | | Rest | 15 seconds |

3. Jump Squat Challenge

Duration: 20 minutes
Sets: 4
Reps: 12-15 jump squats per set
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

Workout Table:

| Exercise | Duration | |-------------|----------| | Jump Squats | 30 seconds | | Rest | 15 seconds |

4. Push-Up Power

Duration: 15 minutes
Sets: 4
Reps: 10-20 push-ups per set
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 150-200

Workout Table:

| Exercise | Duration | |-----------|----------| | Push-Ups | 30 seconds | | Rest | 15 seconds |

5. High Knees Express

Duration: 10 minutes
Sets: 4
Reps: 30 high knees per set
Difficulty Level: Beginner
Calories Burned: Approximately 100-150

Workout Table:

| Exercise | Duration | |------------|----------| | High Knees | 30 seconds | | Rest | 15 seconds |

6. Plank Jacks

Duration: 15 minutes
Sets: 4
Reps: 15-20 plank jacks per set
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

Workout Table:

| Exercise | Duration | |-------------|----------| | Plank Jacks | 30 seconds | | Rest | 15 seconds |

7. Tuck Jumps

Duration: 10 minutes
Sets: 4
Reps: 10-12 tuck jumps per set
Difficulty Level: Advanced
Calories Burned: Approximately 200-300

Workout Table:

| Exercise | Duration | |------------|----------| | Tuck Jumps | 30 seconds | | Rest | 15 seconds |

8. Lateral Lunges

Duration: 15 minutes
Sets: 4
Reps: 12-15 lateral lunges per side
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

Workout Table:

| Exercise | Duration | |-----------------|----------| | Lateral Lunges | 30 seconds | | Rest | 15 seconds |

9. Skaters

Duration: 15 minutes
Sets: 4
Reps: 15-20 skaters per set
Difficulty Level: Intermediate
Calories Burned: Approximately 150-250

Workout Table:

| Exercise | Duration | |----------|----------| | Skaters | 30 seconds | | Rest | 15 seconds |

10. Core Crusher: Bicycle Crunches

Duration: 15 minutes
Sets: 4
Reps: 15-20 bicycle crunches per set
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 100-200

Workout Table:

| Exercise | Duration | |------------------|----------| | Bicycle Crunches | 30 seconds | | Rest | 15 seconds |

Conclusion

These bodyweight HIIT workouts are designed for quick fat loss and can easily fit into your busy lifestyle. To maximize your results, consider incorporating HipTrain's affordable personal training. With live 1-on-1 video sessions, certified trainers will guide you through your workouts, ensuring proper form and motivation. Plus, our sessions are HSA/FSA approved, making it easier to manage your fitness expenses.