{"id":413,"date":"2017-03-08T10:12:59","date_gmt":"2017-03-08T10:12:59","guid":{"rendered":"http:\/\/fitnesschat.co\/?p=413"},"modified":"2023-12-15T16:22:42","modified_gmt":"2023-12-15T16:22:42","slug":"killer-fat-burning-hiit-workout-try","status":"publish","type":"post","link":"https:\/\/www.fitnesschat.co\/killer-fat-burning-hiit-workout-try\/","title":{"rendered":"HIIT Workouts You Can Do at Home"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-family: 'Georgia',serif;\">High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT &nbsp;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&#8217;t over once you step off the treadmill &#8211; it keeps going and going and going!<\/span><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-420\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian.png\" alt=\"how to do bulgarian squat\" width=\"391\" height=\"385\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian.png 391w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian-300x295.png 300w\" sizes=\"(max-width: 391px) 100vw, 391px\" \/><\/p>\n<p>Feeling insanely pumped? Check out this HIIT workout you can do at home or at the gym, by <span style=\"color: #000000;\">Shadine Nortje<\/span>.<\/p>\n<p>You might like:&nbsp;<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitnesschat.co\/workout-routines-for-beginners\/\">30-Day Fat Burning Workout Routines for Beginners<\/a><\/li>\n<li><span style=\"color: #000000;\"><a style=\"color: #000000;\" href=\"https:\/\/fitnesschat.co\/fitness-chat-shadine-nortje\/\">Fitness Chat with Shadine Nortje<\/a><\/span><\/li>\n<li><a href=\"https:\/\/www.fitnesschat.co\/ab-exercises-for-beginners\/\">How to lose belly fat \u2013 5 ab exercises for beginners<\/a><\/li>\n<\/ul>\n<h2>Fat Burning HIIT Workout for Insane Results<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2891\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/Fat-burning-HIIT-workout-for-insane-results-1.jpg\" alt=\"Fat burning HIIT workout for insane results\" width=\"600\" height=\"1200\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/Fat-burning-HIIT-workout-for-insane-results-1.jpg 600w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/Fat-burning-HIIT-workout-for-insane-results-1-150x300.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/Fat-burning-HIIT-workout-for-insane-results-1-512x1024.jpg 512w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/Fat-burning-HIIT-workout-for-insane-results-1-585x1170.jpg 585w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Start with a good warm up 10-15min (or till you lightly start to sweat)<\/p>\n<h3><strong>Rest Periods:<\/strong><\/h3>\n<p>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.<\/p>\n<h3><strong>Weight:<\/strong><\/h3>\n<p>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.<\/p>\n<p><strong><span style=\"color: #00ccff;\"><a style=\"color: #00ccff;\" href=\"https:\/\/fitnesschat.co\/workout-playlist-21-songs\/\">Related post: Workout playlist: 21 Songs to Get You Pumped for Your Next Workout Session<\/a><\/span><\/strong><\/p>\n<h3><strong>1.Burpee push-up<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-414 size-full\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/burpee.png\" alt=\"burpees HIIT workout\" width=\"361\" height=\"355\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/burpee.png 361w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/burpee-300x295.png 300w\" sizes=\"(max-width: 361px) 100vw, 361px\" \/><\/p>\n<p>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.<\/p>\n<p><strong><span style=\"color: #00ccff;\"><a style=\"color: #00ccff;\" href=\"https:\/\/fitnesschat.co\/how-to-motivate-yourself-to-workout\/\">Related post:&nbsp;Workout Motivation Tips- How to Motivate Yourself to Workout<\/a><\/span><\/strong><\/p>\n<h3>2<strong>. Walking Lunges<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-415 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/walking-lunge.png\" alt=\"how to do walking lunges\" width=\"363\" height=\"358\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/walking-lunge.png 363w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/walking-lunge-300x296.png 300w\" sizes=\"(max-width: 363px) 100vw, 363px\" \/><\/p>\n<p>Keep your posture upright, knees behind your toes and keep your weight on your heels pushing up from the glutes &#8211; butt muscle.<\/p>\n<p><a href=\"https:\/\/fitnesschat.co\/best-ab-exercises\/\"><span style=\"color: #00ccff;\">Related post:&nbsp;How to Get Six Pack Abs at Home<\/span><\/a><\/p>\n<h3><strong>3. Stirring the Pot (On Knees)<\/strong><\/h3>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-416 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/stirr.png\" alt=\"stirring the pot workout\" width=\"330\" height=\"323\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/stirr.png 330w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/stirr-300x294.png 300w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/p>\n<p>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.<\/p>\n<p>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\u2019re holding a tennis ball underneath your chin that you don\u2019t want to drop.<\/p>\n<p><strong><span style=\"color: #00ccff;\"><a style=\"color: #00ccff;\" href=\"https:\/\/fitnesschat.co\/how-to-hire-a-good-personal-trainer\/\">Related post:&nbsp;4 STEPS TO HIRING A GOOD PERSONAL TRAINER<\/a><\/span><\/strong><\/p>\n<h3><strong>4. Single Glute Kickbacks on Swiss Ball. (10 per leg)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-417 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/glute-kick.png\" alt=\"glute-kick HIIT workout\" width=\"331\" height=\"328\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/glute-kick.png 331w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/glute-kick-150x150.png 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/glute-kick-300x297.png 300w\" sizes=\"(max-width: 331px) 100vw, 331px\" \/><\/p>\n<p>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.<\/p>\n<p>Do 10 a side then switch. (Not alternating)<\/p>\n<h3><strong>5. Side Touches<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-419 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/side-touch.png\" alt=\"side-touches workout\" width=\"311\" height=\"309\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/side-touch.png 311w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/side-touch-150x150.png 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/side-touch-300x298.png 300w\" sizes=\"(max-width: 311px) 100vw, 311px\" \/><\/p>\n<p>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).<\/p>\n<h3><strong>6. Bulgarian lunge with rotating medicine ball<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-420 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian.png\" alt=\"how to do bulgarian squat\" width=\"391\" height=\"385\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian.png 391w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/bulgarian-300x295.png 300w\" sizes=\"(max-width: 391px) 100vw, 391px\" \/><\/p>\n<p>Keep your knees behind your toes. Keep your body upright (don\u2019t slouch forward). Contracting your core while staying in a lunge position, rotate the medicine ball from side to side.<\/p>\n<h3><strong>7. Renegade row push-up<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-418 aligncenter\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/renegade.png\" alt=\"renegade row HIIT workout\" width=\"405\" height=\"403\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/renegade.png 405w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/renegade-150x150.png 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/renegade-300x300.png 300w\" sizes=\"(max-width: 405px) 100vw, 405px\" \/><\/p>\n<p>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.<\/p>\n<p>Repeat 10 times per arm.<\/p>\n<p>To complete this insane HIIT workout, perform 10 repetitions; 10 rounds per workout<\/p>\n<div style=\"display: none;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1847\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/FREE-KILLER-FAT-BURNING-HIIT-WORKOUT-1.jpg\" alt=\"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\" width=\"475\" height=\"1000\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/FREE-KILLER-FAT-BURNING-HIIT-WORKOUT-1.jpg 475w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/FREE-KILLER-FAT-BURNING-HIIT-WORKOUT-1-143x300.jpg 143w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2090\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-1-1.jpg\" alt=\"7 HIIT workouts you can do at home for weight loss\" width=\"600\" height=\"900\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-1-1.jpg 600w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-1-1-200x300.jpg 200w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-1-1-585x878.jpg 585w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<div style=\"display: none;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2079\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners-1.jpg\" alt=\"hiit workout for beginners \" width=\"475\" height=\"1000\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners-1.jpg 475w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners-1-143x300.jpg 143w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/div>\n<p>&nbsp;<\/p>\n<div style=\"display: none;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2272\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home.jpg\" alt=\"Burn fat fast by doing this HIIT workout moves\" width=\"600\" height=\"900\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home.jpg 600w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-200x300.jpg 200w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/7-HIIT-workouts-you-can-do-at-home-585x878.jpg 585w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/div>\n<div style=\"display: none;\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-2273\" src=\"https:\/\/fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners.jpg\" alt=\"Best exercises for weight loss for women\" width=\"475\" height=\"1000\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners.jpg 475w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/hiit-workout-for-beginners-143x300.jpg 143w\" sizes=\"(max-width: 475px) 100vw, 475px\" \/><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-4278\" src=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/HIIT-workouts.-Fat-burning-HIIT-workout-for-insane-results-1-1.jpg\" alt=\"HIIT workouts for women at home or gym workout routine\" width=\"600\" height=\"1200\" srcset=\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/HIIT-workouts.-Fat-burning-HIIT-workout-for-insane-results-1-1.jpg 600w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/HIIT-workouts.-Fat-burning-HIIT-workout-for-insane-results-1-1-150x300.jpg 150w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/HIIT-workouts.-Fat-burning-HIIT-workout-for-insane-results-1-1-512x1024.jpg 512w, https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2017\/03\/HIIT-workouts.-Fat-burning-HIIT-workout-for-insane-results-1-1-585x1170.jpg 585w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT &nbsp;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&#8217;t over once you step off the treadmill &#8211; it keeps going &#8230; <a title=\"HIIT Workouts You Can Do at Home\" class=\"read-more\" href=\"https:\/\/www.fitnesschat.co\/killer-fat-burning-hiit-workout-try\/\" aria-label=\"More on HIIT Workouts You Can Do at Home\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":420,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"disable-jtr":false,"footnotes":""},"categories":[4],"tags":[73,78,105,93],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>HIIT Workouts You Can Do at Home<\/title>\n<meta name=\"description\" content=\"High-Intensity Interval Training (HIIT) saves time and boosts metabolism.Try out this the HIIT workout with Shadine Nortje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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