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Want to reduce fat quickly but don’t want to spend time in the gym. Sounds similar, right?
It’s a very understandable thing. Life nowadays is very busy, and it’s very hard to keep your physique good in this busy schedule. Well, for this we have something that’ll surely solve your problem. Guess what it is. That’s High Intensity Interval Training (HIIT). Being honest, it’s one of the best exercises you can do to burn your fat in minimum time.
For this you don’t need any fancy equipment, lots of money on gym membership, or a huge space. These are the exercises you can do in your home, in your bedroom, or even in your living room while watching your favorite series or movie.
Let’s get into 6 super-amazing HIIT workouts that will help you burn fat, sweat out, and feel stronger every day.
1. Full Body Fat Burner (20 minutes)
This exercise is best for you if you’re a beginner or just coming back to your fitness routine after a long break. This one’s a combination of moves that focus on your full body—from your arms to your legs and core.
How to do it:
- Practice each exercise for at least 40 seconds.
- Take a rest of 20 seconds between moves.
- Repeat the complete set 3 times. And take a break of 1 minute after every round.
Workout moves:
- Jumping jacks
- Bodyweight squats
- Push-ups
- High knees
- Planks
Why this:
This workout burns your body fat and also builds strength in your body. And you know what’s the best part? This exercise refreshes your mind just like it resets your whole body. And if you’re a beginner, then just go at your own pace.
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2. Tabata Torch (4 minutes per round)
Lack of time? No worries. This instant workout is here. See, tabata means 20 seconds of all efforts followed by 10 seconds of break — and repeat this process 8 times.
Try this:
- Do burpees for 20 seconds and then take a rest for 10 seconds.
- Mountain climbers for 20 seconds and then rest for 10 seconds.
- Repeat this 4 times for a sum of 4 minutes.
Why this:
Don’t judge this exercise on the basis of time. Even if this is just for 4 minutes, you’ll observe heat in your body. This type of training pushes your heart rate up instantly and also helps you burn more calories in minimum time. It’s hard—but worth it!
Tip:
Begin with one round. And then if you’re feeling good, only then try adding another round with a variety of moves.
3. Lower Body Blast (20 minutes)
This session targets your legs and glutes—big muscles that help you burn more fat even at the time when you’re simply taking a rest.
Here’s the plan:
- Work out for 45 seconds.
- Take a rest for 15 seconds.
- Do every exercise and then repeat the set thrice by taking a rest of 1 minute in between.
Workout moves:
- Jumping squats
- Lunges
- Glute bridges
- Wall sit
- Solid squats (jumping)
Why it works:
The stronger your legs, the more fat you burn. These exercises also help in maintaining balance, posture, and endurance too. Maybe it burns a little, but trust me, later your legs will feel superb.
4. Core Crusher (15 minutes)
If you’re looking for an exercise that works on your belly area, then this exercise is for you. Basically, it’s a combination of cardio and core exercises that helps the body in burning fat around the midsection.
Here’s what to do:
- Practice each move for around 39 seconds.
- Take a rest of 10 seconds.
- Complete the whole workout, then rest for a while, and then repeat the whole process 3 times.
Workout moves:
- Bicycle Crunches
- Plank Jacks
- Russian twists
- High knees
- Leg raises
Why this:
This exercise strengthens your core while providing you a good cardio push. You’ll feel that your abs are working and your heart is pumping well. Over time, you’ll observe a better posture and a stronger, toned belly.
5. No-Equipment Cardio HIIT (18 minutes)
If you don’t want to use any equipment and just want to move instantly, then this one’s genuinely for you. You can do this exercise in a small room and still enjoy the benefit of an amazing workout.
How to do it:
- Do each move for 30 seconds.
- Take a rest for 10 seconds.
- Do all exercises and then take a break of 1 minute in between, and complete 3 rounds in the same manner.
Workout moves:
- Jumping jacks
- Skater jumps
- Fast feet
- Burpees
- Butt kicks
- High knees
Why this:
These speedy movements help your body to get a high heart rate in seconds. And since you’re just using your body weight, there’s no foundation of time. Just jump out of your bed and go for it. Good for mornings to boost your energy or for evenings to give you relaxation.
6. HIIT with Weights (25 minutes)
Do you have a resistance band or dumbbells? Amazing. This routine helps you by adding strength to your HIIT, which signifies more burning of fat and muscle tone.
Here’s how it is:
- Do it for 40 seconds.
- Take a rest for 20 seconds.
- Do this set 3 times by taking a rest of 1 minute in between.
Workout moves:
- Dumbbell squats
- Push press
- Renegade rows
- Dumbbell swings
- Jump rope
Why it works:
Basically what happens is that adding weights challenges your muscles, builds up strength, and helps you in burning more calories even after doing exercises. If you’re looking for something to tone up and lose your fat, then this one’s perfect for you.
Final thoughts
You are not supposed to be perfect or to do long and boring workouts. With the help of HIIT, you can burn your body fat, build up strength, and feel better in just a few minutes a day.
These 6 exercises are best to do. Whether you’re feeling stressed, tired, or energized, this is here to give you everything in just one day.
Begin with wherever you are. Do what you are capable of. Push yourself a little more every time. And the most important thing is to do these exercises in a fun way.
By doing this, your body will appraise you. The energy level will rise in your body. And that fat about which you were worried? It’ll start melting gradually.
