At Home HIIT Workouts

If you are one of those people that find it tedious and boring to run or jog for an hour, then HIIT is the workout for you. With HIIT, you do not have to skip the gym because you lack the time. You can burn fat and gain muscle in less than half an hour.

Defining HIIT

High intensity interval training is a workout that involves switching from high intensity exercises to a low intensity state. This comprises of 20-30 seconds of high intense training and then 15-30 seconds of recovery.


Burn Fat Using HIIT

One of the benefits of HIIT is burning fat. Studies have shown that HIIT is much better in burning fat compared to steady state cardio (SSC) like running. Moreover, you not only burn fat during the workout but also post-workout (EPOC). Post-exercise burning in HIIT is still more than in SSC. After training hard, your body has to make a great effort to get back your blood pressure, temperature, and heart rate to normal. To do this, your body needs calories hence excess fat is burned. This is known as the EPOC effect.

Performing HIIT for a long duration of time can enhance glucose tolerance, regulate blood sugar in people with Type 2 diabetes, and improve the function of mitochondria cells that provide energy, hence providing you with sufficient energy.


Performing HIIT in the Proper Way

Most people think that HIIT involves speeding up their runs, jogging routines, or including other slightly intense exercises in their routines. While adding more intensity is the right way to go about it, HIIT is much more than this.

The truth about HIIT is that the exercises should be very intense. You should push yourself to the maximum when doing HIIT. This should be a minimum of 75 percent of your effort. This means that when the resting period comes, you will need every second to cool down.


Examples of HIIT Workouts

Now that you understand what HIIT is all about, here are some great workouts for beginners that will help you to burn fat really fast:

10 minutes of sprinting

Runnings is excellent for building up your fitness. The resting period is twice the working duration, so you sprint for 20 seconds and jog for 40 seconds. This ensures that the exercise is challenging but still gives you time to recover sufficiently. The 10 minute time line ensures that you feel the high intensity nature of the workout. Remember to warm up before running.

Full body workout for beginners

This workout is a combination of bodyweight exercises and cardio that can be performed anywhere. These exercises focus on your gluteus maximus, core, legs, back, and chest. This combo will help you burn fat and get fit.

3 rounds, 45 seconds work, 15 seconds rest

Push Ups



Tricep Dips


The 7 Minute Full Body Blow Out

This workout can be done by beginners, and the fitter you get, the more rounds you can complete, so it is excellent for tracking progress! Perform each exercise for 30 seconds and take a 10 second rest in between exercises. Then take a 2 minute rest in between rounds if performing more than 1.

Jumping Jacks

Wall Sit

Push ups


Chair Step Ups


Tricep Dips


High Knees/Running in place


Side Plank

Push Up Rotation