Top 10 Bodyweight HIIT Workouts for Fast Fat Loss 2026

Updated January 2026

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason. These bodyweight HIIT workouts not only promote fast fat loss but also require minimal equipment, making them perfect for busy schedules. In this article, we’ll explore the top 10 bodyweight HIIT workouts that can help you shed those extra pounds efficiently in 2026.

1. Burpee Blast

Duration: 20 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | |------------------|------|------| | Burpees | 5 | 10 | | Rest | - | 30s | | Mountain Climbers| 5 | 30s | | Rest | - | 30s |

Equipment Needed: None

2. Tabata Toning

Duration: 16 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Sets | Duration | |-------------------|------|----------| | Jump Squats | 4 | 20s | | Rest | - | 10s | | Push-Ups | 4 | 20s | | Rest | - | 10s |

Equipment Needed: None

3. Core Crusher

Duration: 25 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 350-450

| Exercise | Sets | Reps | |------------------------|------|------| | Plank Jacks | 4 | 15 | | Bicycle Crunches | 4 | 20 | | Russian Twists | 4 | 20 | | Rest | - | 30s |

Equipment Needed: None

4. Legs & Lungs

Duration: 30 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400

| Exercise | Sets | Reps | |-----------------------|------|------| | Jump Lunges | 4 | 12 | | High Knees | 4 | 30s | | Wall Sit | 4 | 1 min | | Rest | - | 30s |

Equipment Needed: None

5. Full-Body Frenzy

Duration: 28 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500

| Exercise | Sets | Reps | |-------------------------|------|------| | Push-Ups | 4 | 10 | | Squat Jumps | 4 | 15 | | Plank to Push-Up | 4 | 10 | | Rest | - | 30s |

Equipment Needed: None

6. Cardio Kick

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Sets | Duration | |------------------------|------|----------| | Jumping Jacks | 4 | 30s | | Front Kicks | 4 | 30s | | Side Kicks | 4 | 30s | | Rest | - | 30s |

Equipment Needed: None

7. HIIT Pyramid

Duration: 24 minutes
Difficulty Level: Advanced
Calories Burned: Approximately 400-500

| Exercise | Sets | Reps | |------------------------|------|------| | Burpees | 3 | 10 | | Push-Ups | 3 | 10 | | Jump Squats | 3 | 10 | | Rest | - | 30s |

Equipment Needed: None

8. Speed & Agility

Duration: 25 minutes
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450

| Exercise | Sets | Duration | |------------------------|------|----------| | Lateral Shuffles | 4 | 30s | | Skaters | 4 | 30s | | Broad Jumps | 4 | 10 | | Rest | - | 30s |

Equipment Needed: None

9. Glute Burn

Duration: 20 minutes
Difficulty Level: Beginner
Calories Burned: Approximately 200-300

| Exercise | Sets | Reps | |------------------------|------|------| | Glute Bridges | 4 | 15 | | Donkey Kicks | 4 | 12 | | Fire Hydrants | 4 | 12 | | Rest | - | 30s |

Equipment Needed: None

10. Quick Cardio

Duration: 15 minutes
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Sets | Duration | |------------------------|------|----------| | Jumping Jacks | 2 | 1 min | | High Knees | 2 | 1 min | | Butt Kickers | 2 | 1 min | | Rest | - | 30s |

Equipment Needed: None

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With these exciting bodyweight HIIT workouts, you can achieve fast fat loss without the need for a gym. At HipTrain, we offer affordable personal training that includes live 1-on-1 video sessions with certified trainers who can guide you through these workouts and tailor them to your needs. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.