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

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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

Related How to Increase Your Metabolism Efficiently


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.


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