12 Hiit Workouts at Home for Fat Burning at Home


Do you need an effective body work out to burn fat and shed weight? Do you need this to be done in the comfort of your home? Look no further! You can achieve your body goals by simply following these 12 hiit workouts at home for fat burning.

These high-intensity interval training will keep your heart pumping, burn the fat and keep you fit. Check out some of the best HIIT workouts below.

 

Hiit Workouts at Home for Fat Burning. Try high intensity interval training for weight loss. Easy for beginners at home

 

12 HIIT Workouts at Home for Fat Burning

1. Air squat

This is one of the easiest high-intensity interval training workouts that can be done in the comfort of your home. Also, you can easily include air squats to your hiit workout routine.

All you need for this workout is simply your body weight to perform this hiit exercise.

Air squat has so many benefits and they are as follows:

  • It helps you to burn more calories which will assist your weight loss goals.
  • Helps to build strength for your lower body and also gives you balance.
  • It strengthens your core area.
  • Strengthens your joints and this helps to prevent joint injury.
  • It increases your body flexibility.

 

12 HIIT Workouts at Home for Fat Burning

 

Here is how to perform an air squat exercise.

  • Set your feet wide apart and your toes pointed forward slightly.
  • Hang your arms by your side.
  • Bring your chests out slightly.
  • Bend your knees and butt out and ensure you keep your weight on your heels.
  • Bring your body down until your thighs are almost close to the ground.
  • Now raise your hands up and keep your torso upright.
  • Straighten your legs and squeeze your butt.
  • Drop your hands back to your side.
  • Repeat this 20 times.

 

Read More- 11 Easiest Ways to Burn Stomach Fat in a Week Naturally Fast

 

2. Reptile push-ups

Reptile push-ups are great for burning fat. You should include it to your hiit program because of its numerous benefits which are:

It improves your body posture by working on your core muscles.

It prevents lower back injuries. This is achieved by building the strength your body needs in that specific area of your body.

As such, this builds muscles which are responsible for decreasing pressure at your lower back and this is needed to avert and treat low back injuries.

It increases your testosterone and reduces the risk of you developing osteoporosis.

Enhances your cardiovascular system and this improves the health of your heart.

 

HIIT Workouts at Home for Fat Burning

 

Here is how to perform a reptile push-ups.

  • Start in a push position and place your shoulders directly above your hands.
  • Lower your chest to the floor while you tighten your glutes, abs, thighs.
  • Push your left knee towards your left elbow and push backward.
  • Push your right knee towards your right elbow and push backward.
  • Repeat this 10 times.

 

Read More – 6 EXERCISES THAT WILL BURN YOUR INNER THIGH FAT FAST IN 2 WEEKS

 

 

3. High Knees

This is a hiit fat burning exercise and it is a great exercise which will help you stay in shape.

The high knee is one of the many high-intensity interval training workouts which has lots of benefits if done consistently.

  • High knees work on your knees, abdominal muscles, hamstrings, quads, calves and grids.
  • It helps to strengthen your body and help you burn lots of calories.
  • It also develops your level of endurance and strengthens your hip extensors.
  • So how do you go about performing a high knee workout?

 

HIIT Workouts at Home for Fat Burning

 

Read the instructions below.

  • Stand erect.
  • Place your palms down and place it around your belly area.
  • Put your right knee up and let it meet your right hand.
  • Bring your right knee down and immediately repeat the same for your left knee.
  • Ensure your abdominal muscles are active also while you perform this exercise.
  • Ensure you hop while you alternate your knees.
  • Repeat this 15 times.

 

4. Butt Kicks

Are you in search of a hiit cardio at home? Then, you should give this hiit exercise a try.

Butt Kicks is one of those hiit workouts at home that is great for your heart. Apart from the great cardiovascular benefit it provides to your body, it is also great for weight loss.

It also strengthens your hamstrings which prevent it from injuries.

 

HIIT Workouts at Home for Fat Burning

 

Below are how to perform a butt kicks.

  • Stand straight with your feet spread apart.
  • Start jogging in that position.
  • Ensure your heels touch your butt and bring your heels up as high as you can.
  • Perform this hiit exercise for 2 minutes.

Read: 11 Chest Exercises to Tone and Lift Sagging Breasts

 

5. Mountain climbers

Mountain climbers are one of those effective HIIT workouts at home and this makes it an accessible exercise. It is a great body exercise that involves the entire body.

It has a whole lot of hiit benefits and they are:

  • They are good for your heart.
  • The fast movement gives room for your heart to pump faster and this is great for your heart.
  • It increases your mobility due to the consistent movement and this is great for your mobility.
  • They are great for improving your coordination and agility.

 

HIIT Workouts at Home for Fat Burning

 

Below are steps to follow to perform a mountain climbers.

  • Get down into a plank position and draw your right knee under your torso.
  • Ensure you keep your toes from touching the ground.
  • Return your right knee to the initial position and switch to your left knee.
  • Continue to alternate it as if you are running on a spot.
  • Do this for 50 seconds.

 

6. Burpees

This is a hiit for weight loss because it burns a lot of calories faster. Different research has shown that burpees burn 50% more calories than other forms of exercise.

They also speed up your body metabolism throughout the day even after you are done with the exercise.

Another benefit of burpees is that it makes you stronger because it works on every part of your entire body.

Also, it enables your heart and lungs to function better and it improves your physical skill.

 

HIIT Workouts at Home for Fat Burning

Below are steps to follow to perform a burpee.

  • Place your feet together and come down into a squat position.
  • Place your hands in front of your feet on the ground.
  • Separate your legs and jump into a push-up position.
  • Return to your initial position and bend your body while you jump.
  • Land quietly and bend your legs.
  • Repeat these steps and do this for 45 seconds.

Read: 9 Best Fat Burning Cardio for Weight Loss at Home

 

7. Alternating side lunges

This hiit exercise is great for weight loss and you should include it in your hiit workout routines.

Alternating side lunges helps to increase your body flexibility. It strengthens your core, calves and outer thighs.

In addition, this hiit exercise also improves your core stability and this means your ability to control pelvic and spinal position most especially during movement.

 

HIIT Workouts at Home for Fat Burning

Below are steps on how to perform an alternating side lunges

  • Stand straight with your feet wide apart.
  • Take a step to the side with your left leg, bend your left knee and push your hips backward.
  • Now return to the initial position and repeat this with your right leg.
  • Alternate the legs.
  • Do this for 45 seconds.

Read: How to Get a Six Pack – 11 Best Ab Workouts

 

8. Sprinter sit up

If you are in search of a full body work out, sprinter sit-up is one of your best hiit workout options.

Sprinter sits up is one of the many hiit workouts at home. In fact, researchers have mentioned that home exercise like sprinter sit up is more effective and has produced more results.

This exercise requires you to carry your torso up in a seated position while exercising.

Sprinter sit up provides a lot of health benefits to your body and they are:

  • It works on your muscles which helps you get a well-toned abdomen.
  • It boosts the entire health of your torso.
  • Improves your body posture.
  • Reduces your risks of back injury.
  • It gives you stability and strength.

 

HIIT Workouts at Home for Fat Burning

 

Follow these steps below to perform a sprinter sit up.

  • Lay flat on your mat, separate your legs and place your arms at your side.
  • Lift your two legs slightly off the ground.
  • Now, sit up. Bend one knee and bring it towards your chest area.
  • Extend your hands towards your feet to balance on your butt and put one of your knees in.
  • Do this for your other knee and keep alternating.
  • Do 20 reps.

 

9. Triceps Dips

This is an intense hiit exercise. Triceps dips help to develop and define your triceps. Triceps dips also work the muscles in the back of your arms.

You can perform it in the comfort of your home at the staircase or you can use a chair.

Triceps dips build your general body strength and this gives you the ability to be more active.

It works on multiple muscles of your body and studies has discovered that when you work on more than one muscle of your body, you tend to burn more calories which eventually promotes weight loss.

 

HIIT Workouts at Home for Fat Burning

 

Follow these steps to perform a triceps dips.

  • Place your hands on a chair or on the staircase.
  • Put your butt at the front of the chair or staircase and extend your legs out.
  • Place your hands at the back and hold the chair or staircase for support.
  • Now, lift your body down and keep your shoulders down as you lower your body.
  • Return to the initial point
  • Do 15 reps.

 

10. Walking lunges

This is one of the best hiit workouts at home and it is said to be one of the best lunges for weight loss. Walking lunges has a great impact on the thighs and leg muscles.

There are so many other benefits of walking lunges that you should know and they are:

  • It improves your core stability and this is done by strengthening the core muscles of your body.
  • Boosts the flexibility of your hips and your thighs muscles.
  • It tones your gluteal muscles.
  • Boosts your body functionality which makes you stay healthy and strong.
  • Improves the balance and coordination of your body.
  • It provides rest and recovery for your spine.

 

HIIT Workouts at Home for Fat Burning

 

Below are the steps to follow to perform a walking lunge.

  • Stand straight and keep your feet together.
  • With your right leg, step forward.
  • Lower your hips towards the floor and bend your two knees toward a 90 degrees angle.
  • Ensure you bend your back knee forward and prevent it from touching the ground.
  • Place your front foot directly over your ankle.
  • Your right heel should be pressed firmly on the ground.
  • Push off your left foot while you bring your left leg forward.
  • Do this for your other leg and alternate it.
  • Do 2 sets of 10 reps.

Read: 11 Best Chest Workouts at Home

 

11. Yoga Push-ups

This is a pretty good exercise that you should include in your hiit program.

In addition, the good aspect of this yoga push-ups is that it is an effective hiit workout at home.

One of the benefits of this yoga push-ups is that it increases your metabolism level which helps you burn fat.

It also builds your endurance level which makes you withstand stress. It strengthens your entire bones and helps prevent injuries.

 

HIIT Workouts at Home for Fat Burning

 

Follow these steps below to perform a yoga push-ups.

  • Start with a high plank.
  • Move your weight backward and move your butt backward. This will form a triangle shape.
  • Keep your feet suspended on the floor.
  • Now place your upper body down with the help of your hands.
  • Lunging your chest about one inch away from the floor and then lifting your chest into Cobra position.
  • Push your hips down.
  • Do this for 40 seconds.

 

12. Single leg bicycle

This is one of the high-intensity interval training workouts which majorly targets the core, hamstrings, arms, and quadriceps.

It is great for weight loss also.

 

HIIT Workouts at Home for Fat Burning

 

Below are the steps to follow to perform a single leg bicycle:

  • Lay down facing up with both of your legs extended straight in front of you and lift your heels high.
  • Now, lift your shoulder blades from the ground.
  • Bring your right elbow to your left knee and extend your right legs.
  • Alternate it on the other side.
  • Do this for 40 seconds.

 

 

Hiit Workouts at Home for Fat Burning. Try high intensity interval training for weight loss. Easy for beginners at home

 

Read: How To Get Rid of Sunburn Faster:10 Best Home Remedies

On a final note, these 12 HIIT workouts at Home for Fat Burning are the basic ones which you can easily perform in the comfort of your home.

Ensure you stay consistent and get the position right for these HIIT workouts at home to yield good results


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