At Home HIIT Workout for Weight Loss

Crunched on time but still wanting to get a great workout in? This quick at home workout is the best HIIT workout for fat loss, and it’s sure to get your heart rate up, the sweat dripping, and your workout off the to-do list for the day!

It does call for minimal equipment, but you can also modify into just bodyweight! Perfect for doing at home, at the office on your lunch break, or while traveling!

Why are HIIT Workouts So Effective?

HIIT stands for High Intensity Interval Training; and it’s designed to be just that: intense. HIIT has been gaining in popularity over the past few years, with more gyms and workout clubs transitioning to HIIT style classes. While HIIT definitely is effective, it’s not something you necessarily want to do every single day. BUT it does pair great with a steady lifting routine.

HIIT workouts are also great if you’re short on time; most HIIT workouts are designed to be 20 minutes or less, and they’re great for sneaking in a quick sweat session when you’re traveling, busy at the office, or dedicating the hours in your day to chasing littles around your house. Plus, they’re fun. Here are three reasons why HIIT workouts can be an effective addition to your weight loss routine:

1. HIIT style workouts are designed to help you burn a lot of calories in a shorter period of time, by going through quick bursts of higher heart rate levels, followed by short bouts of rest. Because the workouts are more intense, and also due to this thing called excess post-exercise oxygen consumption (EPOC), you will continue to burn calories even after the workout as your body works to replace the energy lost and repair muscle tissue breakdown that naturally occurs during exercise.
2. During exercise, your body will begin to metabolize fat and use as fuel during the workout (especially if you working out on an empty stomach). During the recovery phase following a HIIT style workout, your body will also start to pull from fat stores to help return your body to its normal resting state.
3. Because most HIIT style workouts are going to keep you focusing on multiple areas of the body, you’re able to target more muscle groups during a single workout session. This helps boost your muscular endurance.

At Home HIIT Workout for Weight Loss

Here’s what you’ll do:

Repeat each group 6x through before moving onto the next set. You’ll do as many reps as you can within the given time frame. Rest IS included in your set, so use it!

Set 1: 30 seconds each movement x 6 total sets

• Weighted jumping jacks (no weight? do bodyweight!)
• Alternating lunges
• Rest 30 seconds

Set 2: 30 seconds each movement x 6 total sets

• Shoulder taps
• Butterfly sit-ups
• Rest 30 seconds

Set 3: 30 seconds each movement x 6 total sets

• DB Thrusters (no dbs? do air squats!)
• Mountain climbers
• Rest 30 seconds

Set 4: 30 seconds each movement x 6 total sets

• Jump rope (or phantom if you don’t have a rope!)
• Plank holds
• Rest 30 seconds

Don’t forget to check in on Instagram and tag me @trulysimplyhealthy so I can cheer you on!