Skip to content

The Best Fat-Burning HIIT Workouts You Can Do At Home

    HIIT workouts at home

    Do you want to burn body fat, improve your endurance and tone your muscles without going to the gym? Then, try one of the HIIT workouts at home below.

    High-intensity interval training is proven to be one of the most efficient type of cardio training recommended by the most well-known fitness gurus. And it is not just another fad.

    HIIT is a combination of high-intensity exercises such as mountain climbers, jumping jacks and low-intensity activities like walking at one place or even having a rest.

    The best is that you do not have to train for long time to get results. Most of the routines are about 20-50 minutes long. Besides, there is no need to use any equipment since bodyweight exercises are suitable as well.

    Some studies have proved that a well-made HIIT routine burns fat 5-6 times more efficiently than steady activities such as running. It is because it increases metabolism drastically, and that high level exists after the training for almost one day!

    There is no doubt that it is the best type of training you can do a home if you want to burn calories. And the results are the same for both men and women.

    Below I have gathered the best HIIT workouts at home. You can find ones for newcomers as well as harder ones for those who are at a better fitness level.


    30 Days Training

    I start my list with this complete 30-day program put together by You’ll get a workout for each day in which you need to do various bodyweight exercises.

    The program focuses on the midsection to get rid of belly fat and shape your abs and includes powerful abdominal exercises such as mountain climber or burpees.

    20 Minutes HIIT at Home for Fat Loss

    It is a total body workout to burn a lot of calories in a short time. It is especially useful if you have a lack of time.

    In each circle, you need to do 20 seconds high-intensity exercise followed by 10 seconds low-intensity one.


    Ladder Workout

    It is another excellent routine from It starts with a 3 minute warm up and then you continue with a ladder workout format.

    At the beginning, it is harder but then it gets easier. First, you do long 60 sec high-intensity intervals with 4 bodyweight exercises and rest for 20 sec. Then each round is 10 seconds shorter.

    A truly challenging program to develop your endurance.


    Home HIIT Cardio Workout

    To tell the truth I like the Brandon Carter’s workouts, and this is the one I usually do in case I do not have time to train.

    It is just a 15 min routine excellent for quick fat burning and to strengthen your core muscles.


    More Home Workout Videos

    The three videos above are the ones I prefer, but there are tons of others out there. I spent some time with gathering the best ones into a playlist.


    Other Routines

    And if the videos above were not enough, here are some more high interval training workout you can do at home.



    High intensity workout at home without equipment



    HIIT training at home




    HIIT exercises at home



    Check out the following posts as well:

    Related Daily Home Workouts to Lose Weight and Be Fit

    Related Best HIIT Cardio Workouts to Lose Fat



    Is doing HIIT on empty stomach better for fat loss?

    There are several different opinions about it, but I think having a little food is good. Not too much since it will be uncomfortable to perform moves like burpees if you are bloated. The fat burning processes continue after you finish your routine.

    Do HIIT and muscle building work together?

    The aim of muscle building is to gain lean muscle mass. Hence, you need to lower the amount of body fat. For that, this type of training is perfect. Not to mention it boosts your stamina as well.

    Personally I have 3 strength training and 2 cardio workouts per a week.

    To Sum Up

    I think you know understand that HIIT workouts are great for weight loss. But if you want to get results you need to take action. Pick one or more programs above and have 3-4 training per a week. You will see and feel the difference sooner than you think.

    Did you like these HIIT workouts you can do at home? Share with your friends.
    If you want to burn fat and develop your fitness level HIIT workouts are the best. Find the best routines you can do at home.
    If you want to burn fat and develop your fitness level HIIT workouts are the best. Find the best routines you can do at home.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    16 thoughts on “The Best Fat-Burning HIIT Workouts You Can Do At Home”

    1. I’m very busy, so I hardly have time to workout, but I’ve got a few extra pounds. I’m going to try one of these HIIT workouts. I hope they help me to drop some pounds at home. Thanks.

      1. Maybe try them all either in the morning BEFORE breakfast, during your lunch break BEFORE you ear lunch OR after you come home but, you guessed it LOL, BEFIRE dinner!!! Either way let me know how these workouts work for you Balee! I’m Chayne from the comment below lol…..GOOD LUCK!!! ????

    2. These workouts look GREAT!!! I’m always so bust with school and work I often don’t have a lot of extra time on my hands for the gym also since I live on my wife’s reservation the gym lacks large variety and machines to work with so needless to say these body weight workouts are AWSOME! Oh and don’t know if I’ll get a response but I’m more slim than over weight so I’m wondering if you could maybe post some other workout to GAIN muscle mass and tone up etc? Thank you so much for the routines and insight I’ll keep you posted with me results !! Wish me luck!! ????????????????????????????

    3. Hey I do a lot of fitness and have decent muscle but I’m trying to lose the last bit of weight around my abs so I’m going to try these but I’m asking what should I do about my diet ?

    4. I just want to thank you for creating this list of awesome HIIT workouts. It has taken my home workout sessions to another level! I had to go out of town for leadership training for work and the hotel they booked DID NOT have a gym. I was like what??? In the end I was all good because I pulled out my phone and did my HIIT workout in my hotel room #noexcuses. I cannot tell you enough how much I appreciate this site and what it has done for not only my body but also for my confidence and overall spirit. I am not at my goal weight but I am making steady progress.

    5. I’m also glad I’ve found this site because I’m at the start of my weight loss journey and have lost nearly 20lbs since April 2017. These HIIT workouts will kick my metabolism into even higher gear and get me cut. Thanks so much!!! I’ve shared it with my challengegroup on FB already!

    6. Hi,
      I am a regular runner, run up to 35 KM per week in 4 different days. Plsu I got to gym for little workout twice in a week with one day rest. Also, I go for two days dance fitness in a week. But I still have a mass on the stomach, but I want a flat stomach. Will these HIIT work for me?

    7. Hello, all! I have been doing the DOC workout for both cardio\strength and also the DOC Abs workouts for quite some time now! I have always been a runner, so I appreciate a GREAT cardio session as well!

      I have been looking for some new Cardio as I cant run distances like I used to! I also LOVE the HIIT workouts!

      I started the 30 Days of HIIT above ( the First workout mentioned)

      I LOVED the first day of it! It doesn’t sound like it would be a good workout but tracking it – it burned over 200 calories and felt AWESOME!!!! I will continue with the workout for the 30 days and probably after as well.

      Also – my husband has troubles with his Sciatica nerve so cant run anymore, and he did this with me! He loved it and though a little sore – there was not one ounce of pain like he used to get! I will report back after getting further through this 30 days!

      Happy HIIT!!!

    8. I use hiit workout concept with walk and run in 15 minutes, i’m doing run in 10 seconds and rest with walk 30 seconds,, until reach 15 minutes
      I applied in my football squad and have a great result on vo2max level.

      Maybe you can suggesting me another workout for my football build the muscles and vo2max at the same time

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    I accept the Privacy Policy