Bodyweight HIIT Workout for Fat Loss: Level 6
SYP Home Workouts: Level 6 of 10. < Level 5 | All 10 levels | Level 7 >
This bodyweight HIIT workout turns the strength you built in Levels 1-5 into real conditioning. Instead of counting reps, you work against the clock: 40 seconds on, 20 seconds off, six exercises, four rounds. It is short, it is hard, and it will get your heart rate up more than anything earlier in the ladder.
Level 6 is for you if you have passed the Level 5 move-up test and want to improve your fitness, stamina and work capacity. The whole session, including the warm-up, takes about 25 minutes, and you do it 3 times a week.
It is part of my 10-level bodyweight ladder that you can do at home with no equipment. Each level builds on the one before, with demonstrations for every exercise and a clear test to tell you when to move on.
Is Level 6 right for you?
Before you start, check you can already do the Level 5 move-up test:
- 12 push-ups in a row with good form.
- 12 split squats on each leg.
- A 45-second plank.
- 8 table rows (or 15 prone pull-downs).
If those are not there yet, go back to the Level 5 intermediate bodyweight workout for another week or two. HIIT magnifies sloppy technique, so solid strength first makes this level both safer and more effective.
Safety first: if you have a heart condition, high blood pressure, recent surgery, are pregnant or have joint pain, check with your GP first. Stop if you feel chest pain, dizziness or sharp joint pain.
What you need
A clear space roughly two metres by two metres, so you can jump, lunge back and drop into a burpee without hitting furniture, plus:
- A mat or folded towel for push-ups, mountain climbers and planks.
- A timer or interval app set to 40 seconds work and 20 seconds rest.
- Supportive trainers and a glass of water nearby.
Warm-up (5 minutes)
Do each movement for 40 seconds. Do not skip this: going into fast intervals cold is how people tweak a calf or hamstring.
- March into a light jog on the spot.
- Arm circles, forwards then backwards.
- Bodyweight squats.
- Hip hinges.
- Walk-outs (inchworms).
- Alternating reverse lunges with a reach.
The Level 6 bodyweight HIIT workout
Work for 40 seconds, rest for 20 seconds, then move to the next exercise. Complete all six exercises for one round, rest 1 minute, and repeat for 4 rounds. With the warm-up it takes about 25 minutes. Train 3 times a week on non-consecutive days, for example Monday, Wednesday and Friday, and stay on this level for 2-3 weeks.
- Jump squat (or fast bodyweight squat for low impact): 40s
- Push-up: 40s
- Mountain climbers: 40s
- Alternating reverse lunge: 40s
- Burpee: 40s
- Plank: 40s
Want to understand why work and rest intervals like this are so effective? I explain it in my guide to interval training and HIIT.
Exercise demonstrations
Each animation shows one rep with good form, so watch it a couple of times before you start the clock.
1. Jump squat
How to do it: Stand with feet shoulder-width apart. Sit your hips back and down into a squat, arms swinging back, then drive through your feet and jump straight up as your arms swing forward. Land softly on the balls of your feet, roll through to the heels and sink straight into the next squat. Breathe out as you jump.
Coach's tip: land quietly. If your landings are loud, you are absorbing the force through your joints instead of your muscles. Bend your knees and hips as you touch down.
Easier: fast bodyweight squats with no jump, rising onto your toes at the top. Harder: pause for a second in the bottom before each jump.
More detail: bodyweight squat benefits and technique
2. Push-up
How to do it: Hands just wider than your shoulders, body in one straight line from head to heels, glutes and stomach tight. Breathe in as you lower your chest to a fist's height from the floor, elbows angled back at about 45 degrees, then breathe out and press up. Keep a steady pace you can hold for the full 40 seconds.
Coach's tip: pace yourself. Many people blast out 12 reps in 15 seconds and then stall. Smooth, even reps get you more total work.
Easier: drop to your knees once your full push-ups slow down, and keep going. Harder: stay on your toes for all 40 seconds in every round.
More detail: push-up benefits and technique
3. Mountain climbers
How to do it: Start in a high plank, hands under shoulders. Drive one knee towards your chest, then switch legs in a running rhythm, keeping your hands planted. Breathe in a steady rhythm rather than holding your breath.
Coach's tip: keep your hips level with your shoulders. If your bum pops up into the air, slow down until you can hold that plank line.
Easier: slow mountain climbers, stepping each foot in and back. Harder: drive the knee across towards the opposite elbow.
4. Alternating reverse lunge
How to do it: Stand tall, feet hip-width apart. Step one foot back and lower until your back knee hovers above the floor and your front shin is roughly upright. Push through the front foot to return to standing, then step back with the other leg. Breathe out as you stand.
Coach's tip: most of your weight should stay on the front leg. If you feel yourself pushing off the back foot, take a slightly longer step.
Easier: lightly hold a wall or chair for balance. Harder: add a knee drive at the top of each rep.
More detail: reverse lunge benefits and technique
5. Burpee
How to do it: From standing, squat and place your hands on the floor. Jump both feet back into a plank, jump them back in towards your hands, then stand up and finish with a small jump and a clap overhead. Breathe out as you jump.
Coach's tip: keep your stomach braced as your feet land in the plank. A sagging lower back on every rep is the most common burpee fault.
Easier: step-back burpees from Level 5, stepping one foot back at a time. Harder: add a push-up at the bottom of each rep.
More detail: burpee benefits and technique
6. Plank
How to do it: Forearms on the floor, elbows under shoulders, legs straight and toes tucked. Squeeze your glutes, brace your stomach and hold a straight line from head to heels. Breathe slowly through your nose, which also helps your heart rate settle after the burpees.
Coach's tip: pull your elbows gently towards your toes without moving them. It switches your core on far more than just lying there.
Easier: drop to your knees for the last 10-15 seconds. Harder: lift one foot a few centimetres for 5 seconds at a time.
More detail: plank benefits and technique
Your 2-3 week plan
- Week 1: 3 rounds instead of 4. Use the low-impact options whenever your form starts to slip, and aim to keep moving for the full 40 seconds.
- Week 2: all 4 rounds. Count your reps on each exercise in round 1 and try to stay within 2 reps of that number in round 4.
- Week 3: 4 rounds with the full versions throughout, including jump squats and full burpees. Try to beat your Week 2 rep counts.
A simple week looks like this:
- Monday: Level 6 workout
- Tuesday: 30-minute brisk walk
- Wednesday: Level 6 workout
- Thursday: 30-minute brisk walk
- Friday: Level 6 workout
- Saturday: longer walk or something active you enjoy
- Sunday: rest
Three sessions plus regular walking meets the UK guideline of strengthening activity on at least 2 days a week and helps you reach 150 minutes of moderate activity.
When to move up to Level 7
You are ready for the next step when you can do all of this:
- All 4 rounds without stopping early on any exercise.
- At least 8 good reps in every 40 seconds.
- 10 burpees in under 60 seconds.
If you can't yet, repeat Week 3 and look at where you stall. Most people fade on burpees, so practise sets of 5 good burpees with a short rest at the end of a session. When you pass, move on to the Level 7 bodyweight workout to build muscle, where we slow everything down with tempo and harder angles.
Common mistakes
- Sprinting the first round. If round 1 is your best and round 4 is a disaster, you went out too fast. Aim for even effort across all four.
- Letting form fall apart for speed. Half-depth squats and sagging push-ups do not count. Slow down and keep each rep clean.
- Skipping the low-impact options. There is no shame in a fast squat instead of a jump squat if your knees or neighbours need it.
- Using the 20 seconds to scroll your phone. Use the rest to breathe, sip water and get into position for the next exercise.
- Doing HIIT every day. Hard intervals need recovery. Three sessions a week with walking in between is plenty.
Frequently asked questions
How many times a week should I do a bodyweight HIIT workout?
Three times a week on non-consecutive days. HIIT is demanding, and your body adapts during the rest days. Fill the days in between with walking, not more intervals.
Will this help me lose weight?
It will improve your fitness and use plenty of energy, but weight loss mainly depends on a calorie deficit, which means eating slightly less energy than you use each day. Use my free calorie calculator to set a sensible target, then let this workout and your daily walks support it.
Can I do this if I'm over 40 or 50?
Yes, as long as you have worked up through the earlier levels and have no medical reason to avoid hard exercise. I specialise in coaching busy professionals over 30, and the low-impact options are there for anyone whose joints prefer them. Check with your GP first if any of the safety points apply.
Can I do this in a flat without annoying the neighbours?
Yes. Swap jump squats for fast bodyweight squats, use step-back burpees and slow the mountain climbers slightly. You still get a hard session, just with less noise and less impact.
Want a coach to take you further?
Level 6 shows you how fit you really are, and a coach can make sure that fitness turns into the result you want, whether that is fat loss, strength or both. On the 12-Week Body Transformation, clients lose 6-16kg in 12 weeks (average, results vary) and build 1.2-3kg of lean muscle measured on InBody. If you are outside London, my online coaching lets you train with my guidance wherever you are.
SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB, 2 minutes from Archway tube. Rated 5.0 from 106 Google reviews.
Book a free consultation | WhatsApp Artem | Call 07301 512215 | See prices
SYP Home Workouts: Level 6 of 10. < Level 5 | All 10 levels | Level 7 >
