4-Week Fat-Burning HIIT Workouts (At Home)

Most people believe spending endless hours a week on cardio exercises is the fastest way to achieve body transformation. However, the fact is that you can burn fat and boost your fitness quicker by doing HIIT workouts at home.

While moderate-intensity exercise generally improves body weight and body fat composition, it doesn’t significantly reduce body fat as much as high-intensity interval training (HIIT) [1].

According to a 2010 study, you can lose significant weight and fat by doing HIIT and aerobic exercises rather than limiting yourself to resistance training only.

If shedding fat is your goal, including HIIT workouts at home in your fitness plan is advisable.

Apart from allowing you to exercise in the shortest time possible and burning the most calories, HIIT is effective at improving heart health and endurance [2].

How often should you do HIIT?

While High-intensity interval training workouts have incredible benefits, there are also risks associated with doing too much. 

HIIT sessions should not be performed more than three times a week to avoid over-training and fatigue. You can do moderate or low-intensity training every other day for the rest of the week.

It is exactly this that you will see in this 4-week at-home HIIT workout routine. You will start each week with one day of HIIT, followed by a rest day, then another HIIT day.

On the 4th day of the week, you’ll do moderate workouts followed by another HIIT day. The last two days of the week will include a low-intensity workout and a complete rest day.

Here is what this HIIT workout will look like:

• Monday HIIT
• Tuesday Rest
• Wednesday HIIT
• Thursday Moderate intensity
• Friday HIIT
• Saturday Low intensity
• Sunday Rest

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4-Week Fat Burning HIIT Workouts At Home

HIIT Workout Week 1 of 4

Warm-up

Jumping jacks – 30 sec

Arm circles – 30 sec

Good mornings – 30 sec

Knee circles – 30 sec clockwise

Knee circles – 30 sec anticlockwise

Hip circles – 30 sec clockwise

Hip circles – 30 sec anticlockwise

Jumping jacks – 30 sec

Monday – HIIT Leg Workout Round 1

Do the warm-up

Kettlebell swings – 30 seconds

40 seconds rest

Sumo/ Plie squats – 30 seconds

40 seconds rest

Jumping lunges – 30 seconds

40 seconds rest

Single-leg Romanian deadlifts – 30 seconds

40 seconds rest

Burpees – 30 seconds

40 seconds rest

Single-leg glute bridges – 30 seconds

Calf raises – 30 seconds

1 minute rest

Repeat twice (do the round three times)

Tuesday

Rest

Wednesday – Upper Body HIIT Round 1

Do the warm-up

Dumbbell bench press -45 seconds

Jab, cross – 30 seconds

45 seconds rest

Bent over rows – 45 seconds

Jab, cross – 30 seconds

30 seconds rest

Bicep curls – 45 seconds

Jab, cross – 30 seconds

Triceps kickbacks – 45 seconds

Shoulder press – 45 seconds

45 seconds rest

Reverse curls – 45 seconds

Jab, cross – 30 seconds

1 minute rest

Repeat twice (do the round three times)

Thursday – Moderate Intensity Workout

30 minutes of a moderate-intensity workout such as hiking, cycling, fast walking, aerobics, etc.

Friday – Full Body HIIT Workout

Do the warm-up

Dumbbell wood chop lunges – 45 seconds

Plank up and downs- 30 seconds

30 seconds rest

Romanian deadlifts – 30 seconds

Concentration curls – 30 curls

30 seconds rest

Chest flyes – 30 seconds

Tricep dips– 30 seconds

30 seconds rest

Jump squats – 30 seconds

Donkey kicks – 30 seconds

30 seconds rest

Lying leg raises – 30 seconds

Mountain climbers – 30 seconds

1 minute rest

Repeat twice (do the round three times)

Saturday – Low-Intensity Workout

30 minutes of low-intensity exercise such as yoga or a full-body stretch routine.

Sunday

Complete rest

Please Note: This 4-week At Home HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 4-week At Home HIIT workout plan here.

 

HIIT Workout Week 2 of 4

Monday – HIIT Leg Workout Round 1

Do the warm-up

Kettlebell swings – 45 seconds

Crunches – 30 seconds

45 seconds rest

Sumo/ Plie squats – 45 seconds

Mountain climbers -30 seconds

45 seconds rest

Jumping lunges – 45 seconds

Russian twists – 30 seconds

45 seconds rest

Single-leg Romanian deadlifts – 45 seconds

Plank up and downs – 30 seconds

45 seconds rest

Single-leg glute bridges -45 seconds

Calf raises – 45 seconds

1 minute rest

Repeat twice (do the round three times)

Tuesday

Rest

Wednesday – Upper Body HIIT Round 1

Do the warm-up

Dumbbell bench (floor) press – 45 seconds

Triceps extensions – 30 seconds

Mountain climbers – 30 seconds

45 seconds rest

Bent over rows – 45 seconds

Hammer curls – 30 seconds

45 seconds rest

Chest flyes – 45 seconds

Triceps dips – 30 seconds

Jumping jacks – 30 seconds

45 seconds rest

Sumo deadlift – 45 seconds

Bicep curls – 30 seconds

45 seconds rest

Shoulder press – 45 seconds

Reverse curls – 45 seconds

Jab, cross – 30 seconds

1minute rest

Repeat twice (do the whole round three times)

Please Note: This 4-week At Home HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 4-week At Home HIIT workout plan here.

Thursday

Rest

Friday – Moderate Intensity Workout

40 minutes of moderate-intensity workouts such as hiking, cycling, fast walking, aerobics, etc.

Saturday – Low-Intensity Workout

25 minutes of low-intensity exercise such as yoga or a full-body stretch routine.

Sunday

Rest

HIIT Workout  At Home Week 3 of 4

Monday – HIIT Leg Workout Round 1

Do the warm-up

Pulse squats – 30 seconds

Kettlebell swings – 45 seconds

Crunches – 30 seconds

1 minute rest

Good mornings – 30 seconds

Sumo/ Plie squats – 45 seconds

Mountain climbers -30 seconds

1 minute rest

Donkey kicks – 30 seconds

Jumping lunges – 45 seconds

Russian twists – 30 seconds

1 minute rest

Fire hydrant – 30 seconds

Single-leg Romanian deadlifts – 45 seconds

Plank up and downs – 30 seconds

1 minute rest

Side leg raises – 30 seconds

Single-leg glute bridges -45 seconds

Calf raises – 45 seconds

1 minute rest

Repeat twice (do the round three times)

Tuesday

Rest

Wednesday – Upper Body HIIT Round 1

Do the warm-up

Dumbbell bench (floor) press – 45 seconds

Triceps extensions – 30 seconds

Jab, cross – 30 seconds

45 seconds rest

Bent over rows – 45 seconds

Hammer curls – 30 seconds

45 seconds rest

Chest flyes – 45 seconds

Triceps dips – 30 seconds

Burpees – 30 seconds

45 seconds rest

Sumo deadlift – 45 seconds

Bicep curls – 30 seconds

45 seconds rest

Shoulder press – 45 seconds

Reverse curls – 45 seconds

Jab, cross – 30 seconds

1minute rest

Repeat twice (do the whole round three times)

Thursday

Rest

Friday – Moderate Intensity Workout

40 minutes of moderate-intensity workouts such as hiking, cycling, fast walking, aerobics, etc.

Saturday – Low-Intensity Workout

30 minutes of low-intensity exercise such as yoga or a full-body stretch routine.

Sunday

Rest

Please Note: This 4-week At Home HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 4-week At Home HIIT workout plan here.

 

HIIT Workouts at Home Week 4 of 4

Monday – HIIT Leg Workout Round 1

Do the warm-up

Pulse squats – 45 seconds

Kettlebell swings – 45 seconds

Crunches – 30 seconds

Reverse crunches

1-minute rest

Good mornings – 45 seconds

Sumo/ Plie squats – 45 seconds

Mountain climbers -30 seconds

Side planks – 30 seconds

1 minute rest

Donkey kicks – 45 seconds

Jumping lunges – 45 seconds

Russian twists – 30 seconds

Hollow hold – 30 seconds

1 minute rest

Fire hydrant – 45 seconds

Single-leg Romanian deadlifts – 45 seconds

Plank up and downs – 30 seconds

Flutter kicks -30 seconds

1 minute rest

Side leg raises – 45 seconds

Single-leg glute bridges -45 seconds

Calf raises – 45 seconds

1 minute rest

Repeat twice (do the round three times)

Tuesday

Rest

Wednesday – Upper Body HIIT Round 1

Do the warm-up

Dumbbell bench (floor) press – 45 seconds

Triceps extensions – 30 seconds

Dumbell lateral raises -30 seconds

Jab, cross – 30 seconds

1 minute rest

Bent over rows – 45 seconds

Hammer curls – 45 seconds

Jab, cross – 30 seconds

1 minute rest

Chest flyes – 45 seconds

Triceps dips – 45 seconds

Burpees – 30 seconds

1 minute rest

Sumo deadlift – 45 seconds

Bicep curls – 30 seconds

Shoulder press – 45 seconds

1 minute rest

Front raises – 30 seconds

Reverse curls – 45 seconds

Jab, cross – 30 seconds

1 minute rest

Repeat twice (do the whole round three times)

Thursday

Rest

Please Note: This 4-week At Home HIIT workout plan is free. I earn my income from ads when you visit the blog, which is why I can’t provide the full PDF for free. You can download week 1 and week 2 further down for Free. If you need a full PDF copy, you can support me by buying the 4-week At Home HIIT workout plan here.

Friday – Full Body HIIT Workout

Do the warm-up

Dumbbell wood chop lunges – 45 seconds

Plank up and downs- 45 seconds

45 seconds rest

Romanian deadlifts – 45 seconds

Concentration curls – 45 curls

45 seconds rest

Chest flyes – 45 seconds

Tricep dips– 45 seconds

45 seconds rest

Jump squats – 45 seconds

Donkey kicks – 45 seconds

45 seconds rest

Lying leg raises – 45 seconds

Mountain climbers- 45 seconds

1 minute rest

Repeat twice (do the round three times)

Saturday – Low-Intensity Workout

30 minutes of low-intensity exercise such as yoga or a full-body stretch routine.

Sunday

Complete rest

References

[1] Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

[2] Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201