HIIT Workouts You Can Do at Home

High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT  workout effective as a fat burning workout is that it produces excess post-oxygen consumption, (EPOC). HIIT increases the resting metabolic rate for the following 24 hours. This means the fat-burning party isn’t over once you step off the treadmill – it keeps going and going and going!

how to do bulgarian squat

Feeling insanely pumped? Check out this HIIT workout you can do at home or at the gym, by Shadine Nortje.

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Fat Burning HIIT Workout for Insane Results

Fat burning HIIT workout for insane results

Start with a good warm up 10-15min (or till you lightly start to sweat)

Rest Periods:

Little to no rest between sets, keep your heart rate as high as possible. After all 10 exercises, you should rest 1-2minutes then continue to round 2-10 in the same manner.


The weight needed for this HIIT workout depends on your strength but it is advised that you pick a weight which is challenging. Not too heavy but not too light either.

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1.Burpee push-up

burpees HIIT workout

Jump as high as you can by extending your arms above your head. Drop down into a push-up position. Do not arch your back throughout this entire movement. Keep your core tight at all times.

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2. Walking Lunges

how to do walking lunges

Keep your posture upright, knees behind your toes and keep your weight on your heels pushing up from the glutes – butt muscle.

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3. Stirring the Pot (On Knees)


stirring the pot workout

Keep your stomach contracted through the entire motion. Do not arch your back. From this position, simply move your forearms in a small circular motion while keeping the rest of your body stationary.

Maintaining a neutral neck position and not allowing your head to move up or down. A good cue for this is to imagine that you’re holding a tennis ball underneath your chin that you don’t want to drop.


4. Single Glute Kickbacks on Swiss Ball. (10 per leg)

glute-kick HIIT workout

Resting your upper body on the Swiss ball, contract your glutes and keep your core tight. Keep your neck in a neutral position. Bring one leg up, focusing on using your glute muscle and squeezing each rep for 2-3seconds before lowering your leg.

Do 10 a side then switch. (Not alternating)

5. Side Touches

side-touches workout

From a plank position keep your core tight back straight, rotate your body and touch your left hand with your right foot, then your right hand with your left foot. (To increase difficulty, add a push up between the touches).

6. Bulgarian lunge with rotating medicine ball

how to do bulgarian squat

Keep your knees behind your toes. Keep your body upright (don’t slouch forward). Contracting your core while staying in a lunge position, rotate the medicine ball from side to side.

7. Renegade row push-up

renegade row HIIT workout

Keep your body in a straight line, core contracted (do not arch your back), lower your body down into a push-up. Once you come up, do a one arm row, then go back down into a push-up and do a one arm row with the opposite hand.

Repeat 10 times per arm.

To complete this insane HIIT workout, perform 10 repetitions; 10 rounds per workout

High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT workout effective as a fat burning workout is that it produces excess post-oxygen consumption, (EPOC). Try this free fat burring HIIT workout

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