"They're great for people who want to get a lot of benefit without a long workout." "For example, if you do 20 seconds of high knees, your 40 seconds of recovery might be marching in place," she says. "Once you're fatigued, the margin for error gets smaller, and that's when form can break down, and injuries can happen. HIIT works best with movements you can push hard and do safely," Liu says. Liu agrees, noting that activities like incline walking, stair climbing or rowing are all great because they can generally be performed safely as athletes fatigue. Moves you can go all out on, and easier ones you can slot in during your recovery blocks. Rehabilitation and Recovery Support – with less joint stress, low-impact exercises and workouts are ideal for post-injury rehab and recovery. Let’s work together to improve our overall fitness with this 30 minute hiit workout with weights. The term stands for high intensity interval training, and it describes a protocol that pairs hard-hitting exercise periods with short rest breaks for a wide range of health benefits. It targets your whole body with a mix of high intensity cardio exercises together with strength movements. Thankfully, there are lots of low-impact, joint-friendly exercises and training methods I can use to stay in shape. Here’s an old school cardio workout to get your heart rate up quick, fast, and in a hurry! This full body HIIT workout will help you to simultaneously burn fat, improve endurance, and build strength. Feel free to modify the exercises or adjust the intensity based on your fitness level. Hannah Bower, CPT, takes you through multi-joint exercises like squat jumps, pushup rows, and mountain climbers to build strength, endurance, and cardio fitness—fast. As for those four “blocks,” they are simply 10-minute segments of time that make up the full-body HIIT workout with weights, according to Shoemate. HIIT can take a lot out of your body, so it’s critical to balance your workouts with adequate rest and recovery. According to the Centers for Disease Control (CDC), most adults should do at least 150 minutes of moderate-intensity cardio per week (2). Keep shoulders down away from your ears, soften your grip, and think “long neck.” If you feel your neck taking over, lower the weight and slow the reps. Try lighter weights, a smaller range of motion, and keep ribs down and core tight. This supports muscle, posture, and joint health without overdoing it. This workout is Day 22 of the Free 28-Day Activation Challenge, designed specifically for women in midlife who want to feel stronger, more energized, and confident in their bodies. 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Stay active, stay motivated, and enjoy the benefits of a fitter, stronger, and healthier body.If you’re really short on time, all you need is 5 minutes to get a hellish workout in.And yet, despite such spartan workout facilities, I had no problem maintaining a high fitness level, even during deployments.Subsequently, this exercise is suitable for men and women and will be effective for both genders.8-Min Standing Abs with Dumbbells Sculpt your waistline, improve posture, and activate deep core muscles using light weights.Science-backed supplements for energy, recovery, sleep, and radiance.If your goal is to look leaner and improve health markers, visceral fat matters.This supports muscle, posture, and joint health without overdoing it. MIN CALORIE KILLER HIIT Workout Full body Cardio No Equipment No Repeat See a fitness professional to give you advice on your exercise form. This channel offers health, fitness and nutritional information. Performing exercises out of your capability might strain your muscles and you may get injured. If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Choose movements that get your heart rate elevated and that you know you can execute with good form even as you move quickly. Next comes a core bonus that includes 5 additional exercises before the cool-down. Each exercise is performed for 20 seconds with 10 seconds of rest. Repeat the exercises for a total of 4 rounds. (Want more video workouts like this? Try the full WH 28-Day Challenge.) Warm-ups help your body transition gradually by raising heart rate and increasing blood flow to working muscles (Mayo Clinic, 2024). HIIT’s edge is often time efficiency and fitness gains, not guaranteed “better fat loss.” Random YouTube workouts can be fun, but they rarely give you progressive overload —the step-by-step increase in training challenge that drives adaptation (like improved VO₂ max). You will get real-time exchange rates, estimated delivery times, and all fees shown upfront before you start your transfer. For some people, shorter daily sessions feel more doable. One longer-duration workout a week is plenty for most people, Medrano adds. I recommend doing the lower impact option they recommend at 22 seconds in! At the same time, they challenge your arms and core. This exercise is sure to challenge more than just your abs! They’re a full-body move, which makes them challenging but effective. A HIIT workout for women is one of the fastest ways to get fitter without spending hours exercising. Get Mitch’s 2-page “Mansformation Cheat Sheet” to simplify your diet and drop stubborn fat. Mitch Calvert, CPT, is a body transformation coach for men, having helped more than 350 guys transform across the globe. Shorter, intense workouts might fit busy weekdays, whereas weekends allow for more volume. Longer bouts give your cardiovascular system time to adapt and help you build the aerobic capacity needed for sustained efforts. Strength-focused workouts don't always need to be long—just focused. If your goal is to build muscle mass, plan for 45–60 minutes per session. Once you know what you're training for—whether it's strength, endurance or anything in between—you can tailor your session length to match. HIIT can support fat loss by improving fitness and helping you stay consistent. This helps recovery and supports strength and tone goals. If you want consistent results from a HIIT workout for women, make recovery part of the plan. You can get intensity without impact. For most women, the best results come from doing a HIIT workout for women consistently, without overtraining. So get ready to sweat and feel the burn with this fat-burning HIIT workout! Look no further than this 20-minute, no-equipment HIIT workout by Oliver Sjostrom. Want to burn some fat and boost your cardiovascular endurance? Like many exercisers, I used to think that low-impact meant easy, low-intensity workouts. With that in mind, here are step-by-step instructions (with videos!) showing you how to do each of the exercises in our full-body low-impact HIIT workout. And while I have loved every minute of these intense workouts, over 30 years of consistent training has taken a toll on my body. The 20-minute fat burning HIIT workout is a quick and effective way to get your heart rate up and boost your metabolism. Beyond being an effective workout when you’re short on time, HIIT offers a host of other perks. The rest breaks allow your heart rate to recover slightly before heading to the next work round,” she said. If you’re looking for a quick and effective workout, high intensity interval training, or HIIT, is a great option. This HIIT workout for women can be made low-impact without losing intensity. If your form breaks, reduce speed, switch to low-impact, or extend rest time. No equipment is needed in this Tabata style full body HIIT workout. Still, you’ll be in and out in 30 minutes — or less. She said she recommends doing HIIT no more than three times per week on nonconsecutive days, which allows ample recovery periods between each session. If you’re new to a fitness routine, Harney recommends improving your baseline aerobic fitness first with cardio activities. Though, if you’re new to HIIT, it may be wise to scale back the intensity a bit your first couple of times. If you're lifting heavier and resting well between sets, even 25 minutes can be enough to drive strength gains. In short, longer workouts are best for those who are endurance training and trying to build or challenge their aerobic capacity. Plus, long, steady sessions create a fitness base that makes hard workouts feel easier and helps your body handle more workload without burning out, Medrano explains. Mixed with strength moves, jump rope turns into a metabolic circuit that hits both aerobic capacity and muscular endurance. If you’re not a confident swimmer, short sets with fins or kickboard work can bridge the gap. Water adds natural resistance, which challenges the upper body and core while still letting you reach vigorous intensities with sprints or pull/paddle sets. It’s also low-impact, so it pairs well with running days. The smartest weight-loss running plans alternate easy and harder days, keep most kilometers easy, and add speed in measured doses. “Some people enjoy the intensity of HIIT, while others prefer the steadiness of cardio,” Liu says. “You can get meaningful cardiovascular benefits in short sessions because the effort is so high,” explains Tang. You’ll reap many of the same health benefits as you would in a longer, less intense workout, research shows. Min Cardio HIIT Workout for Fat Loss Burpees are a total body exercise that works multiple muscle groups and elevates your heart rate. It consists of a series of high intensity strength and cardio movements that target different muscle groups throughout the body. This high intensity interval training (HIIT) routine is designed to help you burn calories, build strength, and get your heart pumping. Overall, I did find some of the bodyweight strength moves quite challenging, particularly the staggered squat to rear lunge and by the end of the interval I was definitely feeling my legs on those staggered squats. I liked the pacing of this one, as it kept my heart rate high but it’s not completely go, go, go all of the time. The exercises are often a combination of two moves and I really like that format, as you are then not doing just one thing for the whole interval and this makes the time go much faster. According to her channel, her aim is that all of the workouts are designed with people of all fitness levels in mind. – Working phase should get your heart rate into 85-95% max, and rest should allow it to come back down out of that range So I’ve been working to create a bodyweight HIIT workout that truly meets the HIIT criteria. Add 5–10 minutes to one session each week and keep one day fully off for recovery. If you have a monitor, track time in zone, average heart rate, or average watts/pace across sessions to see progression. However, weight loss involves much more than just building muscle. This can cause a lot of stress for your body, especially if not done well. This means that your body burns more calories than normal, even when not actively exercising. You can do this by adding a bit of extra challenge to your workout every week or two. This move targets upper back and shoulders, helping you stand taller and feel stronger through the upper body. It’s also a moment where lighter weights are your best friend, because form matters more than load. They’re great for grip and carry strength, which matters more than we realize. If it feels stable, you can try a heavier weight here. Engage your core, keep elbows close to your ears, and lower the weight behind your head slowly. A great goal is 2–3 times per week, with at least a day of rest between strength sessions.If you plan on doing, say, a 10-minute workout, it makes sense to stick to just one or two high-intensity moves and a recovery exercise or two.(Some studies show this impact lasts only about 10 minutes after exercise).Specifically, HIIT workouts may improve blood sugar and blood pressure as well or better than moderate-intensity workouts can, according to Harvard Health.Include a short warm-up and cool-down, too.This HIIT workout for women can be made low-impact without losing intensity.These high-intensity workouts have been lauded for their efficacy — without requiring a ton of time.HIIT training is a good way to get a bang for your buck, and spend less time,” says Jahkeen Washington, C.P.T., owner of JTW Fit and the Harlem Kettlebell Club. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. Simultaneously twist your upper body toward your left knee, reaching your right elbow toward your left knee. At the same time, bring your arms toward your right foot, slowly lifting your head, shoulder blades, and torso off the floor. The Military-Inspired 5 Minute Burn – Perform a 30 minute HIIT workout (including warm-up/cool-down) 2x per week and you should achieve the minute heart rate goal This means that if you go “all-out” during a cardio exercise, you’re almost guaranteed to hit that optimal heart rate zone. High-intensity interval training (HIIT) workouts are HUGE right now, and it’s not a wonder why! Minute Dumbbell HIIT Workout Repeat the circuit three times for a total of 12 minutes. In this first circuit, we will be focusing on cardio movements to get your heart rate up and maximize calorie burn. A dynamic warm-up that includes movements that mimic the exercises you will be doing during the workout is recommended. HIIT workouts have gained popularity in recent years for their numerous health benefits. Every BODi workout gets you closer to $10K. In 1 year with BODi fitness programs, Shakeology, and other BODi supplements I love how Shakeology makes me feel and what is does for my body. This fat burning HIIT cardio workout will leave you swimming in a pool of sweat (or at least that’s what it did to Coach).With no repeats and a variety of exercises, this workout is perfect for squeezing into your busy schedule.The Academy of Nutrition and Dietetics notes many athletes do well eating 1–4 hours before exercise, and recommends carbohydrate plus protein within an hour after intense training as a recovery strategy (EatRight.org, 2025).With more minutes to work, your metabolism "learns to work smarter, not harder", helping your body use fuel more efficiently.In contrast, 40/20 means work for 40 and rest for 20, and 50/10 means work for 50 seconds and rest for 10.If you're new to a fitness routine, Harney recommends improving your baseline aerobic fitness first with cardio activities.This quick burn from LES MILLS GRIT purports to improve cardiovascular fitness, increase speed, and maximize calorie burn—all in under 15 minutes.This HIIT workout comprises three individual circuits. Join for free and start building and tracking your workouts, get support from other Fitness Blender members and more! So let’s start this fat burning HIIT exercise program at home, and let’s get in good shape! The good news is that you can perform this HIIT training at home as well, no need for gym weights! That’s because your body is brought to a peak state burning its fat deposits in order to sustain the physical effort you’re about to perform. Rest 60 seconds, repeat one more time, then do a five-minute cool-down activity. Each exercise should be performed for 45 seconds with a 15-second rest in between. Take this time to mentally prepare yourself for the workout ahead and focus on your goals. Perform each warm-up exercise for approximately 30 seconds to 1 minute to get your blood flowing and your muscles warmed up. Whether you’re a beginner or an experienced fitness enthusiast, this workout is adaptable to your fitness level. Min No Jumping Full Body Fat Burn: Belly, Legs, Arms Unfortunately, many people believe that working out and getting fit are time-consuming and complicated.Push yourself to get your heart rate up during the 20 seconds of work so you burn as many calories as possible during the short time bursts.3-4 times a week should be plenty, and if you feel you need to do it more often, e.g., for weight management, you should take a closer look at your diet.Squats are one of the most functional exercises around.If you are looking for something long and thorough–but varied so it never gets boring, this is the workout for you.She also has the workout broken down in 3 parts.Add 5–10 minutes to one session each week and keep one day fully off for recovery.Just a quick reminder, in order for the workouts to be effective, you should work as hard as you possibly can during each exercise. Plus, as you progress you can always build up your workout time.Add in an extra set every other week or even a couple of minutes of HIIT to keep your strength and fat loss progressing. One of the crucial elements when working out at home (and especially using bodyweight exercises) is learning how to properly engage your muscles and tweak your own form- especially with high intensity interval training! “This workout is awesome because it incorporates heavy weights with short bursts of cardio for maximum fat burn and is a great metabolism booster,” Shoemate says. Your body needs time to recover from training, even low-impact workouts like this one. Science-backed supplements for energy, recovery, sleep, and radiance. Built on the legendary P90X system and evolved with cutting-edge exercise science. However, HIIT can be fun for beginners as well and provides many health benefits. Liu says neither option is inherently better – they simply do different things for the body. “If you are maxing out and getting close to your max heart rate, you're going to experience something called EPOC, which is post-exercise oxygen consumption,” says Matroni.Repeat your best-tolerated session (A, B, or C), but use an easier interval recipe (either Week 1–2’s 20s/60s or Week 3–4’s 30s/60s).HIIT involves periods of work followed by periods of rest.The moving arms boost upper-body contribution, and adjustable resistance/incline lets you hit a wide range of intensities without impact.HIIT pushes the upper limits of what your heart can do—which may sound a little scary, but is actually a good thing.This is a no repeats, no equipment HIIT workout is great for anyone who doesn’t have access to the gym, or just prefers a full body workout at home.Distributed in the US by Beachbody, LLC, 400 Continental Blvd, Floor 6, El Segundo, CA 90245The magic actually happens in the recovery — that’s when your body adapts, gets stronger, and builds better cardio capacity,” she says. Repeat until you’ve completed all six exercises, rest for 60 to 90 seconds. This workout is appropriate for healthy people of all fitness levels. “This will increase your total caloric expenditure during and after the workout,” says Aimee Nicotera, an ACSM-certified exercise physiologist and health coach in Cape Cod, Massachusetts. And this links HIIT workouts with numerous health benefits. Try this 30-minute high-intensity interval training (HIIT) routine below. Body-Weight Squats Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois.“This workout is awesome because it incorporates heavy weights with short bursts of cardio for maximum fat burn and is a great metabolism booster,” Shoemate says.When you build upper body strength for women over 50, posture work like this is a must.Now, let’s head on to my 30 minute HIIT home workout!For this workout, I’ve selected 4 challenging bodyweight HIIT workout moves that require no equipment.Include a short warm-up and cool down, too.There are a bunch of HIIT workouts you can do at home right in your living room with zero equipment (and we’ve got the best ones below).Perform the first exercise for 20 seconds, working as hard as you can while maintaining proper form. It also makes the workout feel easier and more controlled. Before any HIIT workout for women, this warm-up helps protect your knees, ankles, hips, and lower back. Dizziness, sharp pain, chest discomfort, or unusual shortness of breath. Before starting any HIIT workout for women, this quick checklist helps you train safely and avoid common issues. The best part is you can do HIIT in a way that suits your body and lifestyle. Start with one full minute of mountain climbers.This can cause a lot of stress for your body, especially if not done well.I’ve provided the work and rest intervals, but feel free to adjust them according to your fitness.Swimming delivers serious cardiovascular work with virtually zero impact, making it ideal when joints need a break or cross-training variety is the goal.In fact, with no worries regarding your joints, you may find you can work harder if you go the low-impact way.Alternating between sprint intervals and active recovery is the foundation of a HIIT workout, says New Jersey-based trainer Tina Tang, CPT, NASM.She said she recommends doing HIIT no more than three times per week on nonconsecutive days, which allows ample recovery periods between each session.Consistency matters more than doing high-impact moves. It’s effective, intense, and sure to get your heart pumping! Engaging in any exercise is undertaken at your own risk. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Through Fabulous50s, Schellea continues her mission of inspiring women to embrace and celebrate every phase of life with confidence and vitality. You can use the HIIT protocol to build your entire workout, or apply it to just a few sets to create super-charged finishers. One review looked at 13 different studies on 424 overweight and obese adults. HIIT sessions are also highly customizable, making them easy to tailor to your personal schedule and preferred training style. Unless you’re a professional athlete, you likely don’t have the time to spend two to three hours in the gym. Here’s what HIIT is, what it isn’t, and the safest (and most effective) way to use it in your training. Simultaneously, swing your right arm to about shoulder height and your left arm across your body to reach your right hip. If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest. Return to the first exercise and repeat the routine. Perform the first exercise for 20 seconds, working as hard as you can while maintaining proper form. “No equipment workouts are great for beginners, travelers and anyone who needs something simple and quick. A lot of people also do multi-exercise HIIT circuits because it keeps things interesting and avoids overworking one muscle group,” she says. “The 'one exercise and rest' format is the simplest version of HIIT, but not the only one. Practically speaking, this means you don’t stop moving, but you are doing slower, more controlled movements that help your heart rate come down, she says. You’re keeping your body ‘on’ but easing the intensity so you can recover,” says Liu. This routine not only gets your heart rate up, it'll challenge muscles in the upper and lower body including your glutes, core, shoulders, back, biceps, and more. Once you've completed all rounds of one Tabata exercise, rest for one minute, then continue to the next move.Get The Workout Each round lasts four minutes and requires 20 seconds of all out effort, followed by 10 seconds of rest. The words “high intensity interval training” (a.k.a. HIIT) alone might make you sweat, but it’s time to start incorporating it into your routine if you aren’t already. “When you do HIIT, your muscles become more responsive to insulin, and they also pull in more glucose on their own during and after the workout. “HIIT has been shown to improve insulin sensitivity, which means your body uses glucose more efficiently. Another perk of HIIT is its impact on blood sugar levels in people with pre-diabetes and type 2 diabetes. The short bursts of explosive exercise helps recruit the anaerobic respiratory system. You don’t need any fitness equipment, just your beautiful self, a matt, and a timer. Try out this 30 minute home workout right now! A video of this fat-burning HIIT workout at home is coming up in a few days. She also has the workout broken down in 3 parts. But the entire workout is longer than an hour because Heather includes a warm up and a stretch. The actual workout is 1 hour. She said this workout was one that a lot of her viewers asked for. Don't forget to stick around for the 7-minute finisher! Other than getting your mind off everything that’s going on, working out and staying healthy will make you feel better. And I know maybe fitness is the last thing on your mind right now, but there’s a good reason why you should keep it up. I know there’s a lot going on right now, and it’s hard to stay calm (and sane) especially with the changing restrictions and policies. Repeat the entire sequence four times to total 20 minutes. Do each of the following exercises for the allotted time, moving quickly from one movement to the next. As well as shorter workouts, HIIT has several additional benefits to offer. Such a big time saving means HIIT is more appealing than conventional cardio for many exercisers. However, the CDC also states that you can achieve similar benefits in less time with more intense workouts. High-intensity interval training — HIIT for short — isn’t just a cardio phenomenon. High-intensity interval training (HIIT) is arguably the most time-efficient way to exercise. Burpees are a fantastic whole-body exercise that’s perfect for HIIT workouts. Jumping jacks are one of the most popular calisthenic or bodyweight exercises around. Going too hard too soon "When you're tired, your risk of injury and cardiovascular strain increases. This is especially the case for beginners and people with health conditions," Tang says. "You can get meaningful cardiovascular benefits in short sessions because the effort is so high," explains Tang. You'll reap many of the same health benefits as you would in a longer, less intense workout, research shows. "If someone has time constraints, then it's a matter of some activity is better than nothing". There’s no equipment required for this routine, but you may add light hand weights for extra resistance. You won’t find any repeating in this workout which is perfect if you get bored easily as you’ll never perform the same move twice. She is a certified personal trainer, a health educator certified in plant-based nutrition, and a plant-powered athlete who holds several world records in Nordic walking. My all-in-one RADIATE Program is all about intervals and having fun while you burn fat and getting fit. And there’s no doubt that exercising and maintaining a healthy life makes us happier and healthier. When you work out, your body releases endorphins, aka the happy hormones. Rest as soon as you’re done, and then begin the next round at the start of the next minute. Complete the entire circuit in each minute, working to move as quickly as possible. Designed by MH fitness director Ebenezer Samuel, C.S.C.S., the following provides a sneak peek at our 30-Day HIIT Challenge. This dumbbell workout from All Out Studio's High Power HIIT program by trainer Gerren Liles will help you to sculpt your chest, arms, and back while ramping up the pace. Erik Bartell, C.P.T., founder of Train Like a Soldier, leads through a military-style workout worthy of battle. We’ll perform just one set of each movement in this full body, no repeat workout. You can follow along with Coach Kozak for the higher intensity moves and follow Claudia for the low impact modifications. Stay active, stay motivated, and enjoy the benefits of a fitter, stronger, and healthier body. Even though your total body weight may not be high, the internal belly fat accumulation suggests an unhealthy lifestyle or diet. “HIIT is great for building power and quickly pushing your heart rate up, so you get a lot out of a short workout. Because the intensity is so high, HIIT sessions are short — only about 10 to 25 minutes total, Tang says. To do it, you’ll only need one barbell and two to four weight plates — which can mean anywhere from 10-pound plates to the traditional 45-pounders, depending on your strength and fitness levels. Burn fat and get fit in minutes instead of hours with HIIT. So, don’t waste your valuable time on unnecessarily lengthy or complicated workouts. Switching from conventional cardio to HIIT can save you hours each week, delivering similar if not superior health and fitness benefits. They work your upper body, lower body, and core and are essentially three exercises rolled into one – squats, push-ups, and squat thrusts. In addition, done for high reps and a brisk pace, they provide an excellent cardio workout. Squats are one of the most functional exercises around. The single-leg V-up is one of my favorite core exercises. Land on the balls of your feet to reduce impact and give your legs and calves a great workout. It’ll also drive your heart rate through the roof! "You train until you exhaust all metabolic systems", meaning these workouts push your body through multiple energy pathways in a very short time. According to the most recent Physical Activity Guidelines for Americans, adults should aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity a week. From quick, high-intensity sessions to longer endurance days, learn how to time your workouts for maximum impact based on your goals and lifestyle. This beginner HIIT workout for fat loss will help you to burn calories, get your heart rate up, and work your entire body in a functional way. HIIT full-body exercises are a great way to take your workouts to the next level. Do each circuit two to four times, depending on your fitness and the training time available. Next, do some dynamic mobility and flexibility exercises for the muscles and joints you’re training (hint – it’s all of them!). But, before you begin, make sure you spend a few minutes preparing your body for what you’re about to do. So, rather than being a less effective alternative to things like running and jumping, low-impact exercises offer a wide range of advantages and benefits. Stress Reduction and Mental Health Benefits – low-impact exercise isn’t just good for your body; it’s good for your mind and mood, too (3). The remaining time is your rest period. Note that since HIIT has such a broad definition we used the term somewhat loosely to curate a great mix of options for every type of exerciser. Matroni agrees, adding that any time you're doing an effective workout, you're going to get some kind of high, but with HIIT, “getting endorphins will happen.” There are plenty of perks to these workouts—both mental and physical. These high-intensity workouts have been lauded for their efficacy — without requiring a ton of time. In only 5 short minutes, this workout will have you contemplating surrender. Further research shows it can reduce resting heart rate and blood pressure in overweight and obese individuals. According to the American College of Sports Medicine, HIIT is defined as a style of training utilizing short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate. The good news is that you can do a HIIT workout at the gym on a cardio machine, with weights or using body weight. And pretty much anyone can benefit from it, no matter your age or fitness level. Please consult with a qualified health care professional before acting on any information presented here. Learn more about the pillars of weight loss here Perform this exercise for thirty seconds I’ve provided the work and rest intervals, but feel free to adjust them according to your fitness. Therefore, if you want to get fit and burn fat while being kinder to your joints, low-impact is the way to go. That’s not to say high-impact training is in any way bad. This plank exercise challenges your stability and the strength of the glutes and shoulders while supporting the movement change. A classic calisthenics option this exercise drives power through the lower body and explodes against gravity. Want over 20 printable home workouts without any ads? Below is a printable PDF of the at home, fat-burning HIIT workout. If you're looking for more of a low impact workout, try this beginner HIIT workout instead. HIIT is all about high intensity. You should always consult a doctor before making any health or diet changes, especially any changes related to a specific diagnosis or condition. All the content on this website, including medical opinion and any other health-related information, are solely to provide information only. Check out our sponsor — Singapore’s No.1 Award-Winning Brand for high-quality health supplements you can trust. Burn calories, burn fat, feel your heart pumping and sweat dripping 💦 No repeat HIIT workout that you can do anywhere! Here are some suggestions, depending on what you're using (weights, body weight or cardio machines). Beyond being an effective workout when you're short on time, HIIT offers a host of other perks. If you're looking for a quick and effective workout, high intensity interval training, or HIIT, is a great option. The fairest rate, every time. New York City-based trainer Vanessa Liu, NASM, CPT, agrees and says that, generally speaking, the "work" intervals should last anywhere from 20 to 40 seconds, while the recovery periods should last 20 to 60 seconds. Here’s how it can—and cannot—benefit your health and athletic performance. Then retest your benchmark and, if possible, your body composition to see what actually changed. A good HIIT training plan isn’t complicated—it’s progressive. Close each session with 3–5 minutes easy walking and light calf/hip mobility to recover. If your goal is to lose weight and keep it off, cardio is one of the most reliable tools you can use—especially when you choose modalities that you enjoy and can repeat consistently. So if you are experiencing belly fat, your goal should be working to reduce this to maintain optimal health. If your fat is distributed fairly evenly around your body, you may have higher levels of subcutaneous fat. White, brown and beige fat tissues are either essential, subcutaneous or visceral fat, depending on their placement in the body. Helps support healthy energy and weight loss Get free guidance from trainers and experts to strengthen your body and mind. "HIIT pushes your heart and muscles to near-max effort, so it's not for everyone all the time," Tang says. "Some people enjoy the intensity of HIIT, while others prefer the steadiness of cardio," Liu says. Meta-analyses show HIIT and moderate continuous training can produce similar fat loss, with HIIT sometimes achieving results in less total time. Vigorous intervals raise VO₂ and can reduce body fat with less total time, but need more recovery. Most adults see results by accumulating 150–300 minutes of moderate cardio or 75–150 minutes of vigorous cardio weekly (or a blend). 1) How many minutes of cardio do I need each week for weight loss? Cycling lets you rack up moderate-to-vigorous minutes with less joint stress, making it perfect for heavier athletes, cross-training runners, and anyone with knee niggles. Short bouts elevate heart rate rapidly; footwork and rhythm train coordination and calf elasticity. Start conservatively, cap total hard minutes, and avoid doing HIIT on back-to-back days. HIIT packs a lot of stimulus into short, time-efficient sessions, making it a favorite for busy schedules. It scales beautifully—from conversational “zone 2” runs that build an aerobic base to tempo and interval sessions that deliver vigorous intensity in less time. That’s because you’ll experience more “airtime” and will be traveling faster when you hit the ground. The higher you jump, the more impact you’ll experience on landing. Subsequently, I believe that every trainer and coach should try strapping on a 50-pound weight vest and doing burpees. The workout starts with a 3 minute warm up, before moving into the first interval. 40 Minute No Repeat All Standing Cardio Hiit is a pure cardio interval workout that does not involve any floor based moves. Overall, a fun and varied cardio workout that’s perfect for travel and ideal for those who have wrist issues or just don’t want to go down to the floor (as I think we all feel like that some days!) Everyone is on their own personal fitness journey, so go at your own pace and be sure to take extra breaks if and when you need them.For hard training, a mix of carbs (fuel) and protein (repair) tends to work best.A video of this fat-burning HIIT workout at home is coming up in a few days."HIIT workouts are short because the energy systems that power high-intensity effort can only fuel the body for about 30 seconds to two minutes at a time," Tang explains.Land on the balls of your feet to reduce impact and give your legs and calves a great workout.This is important because the more muscle you have, the more calories you'll burn while at rest.Do each move a minute, working for 40 seconds, then resting 20 seconds. Cardio is most effective for weight loss when it’s repeatable, measurable, and progressively challenging—not when it’s extreme. Reassess in week 4 and adjust volume or intensity based on how you feel and what the scale/tape measure show. Short walk-run intervals on softer surfaces can re-introduce impact later. Weight change is dynamic, so losses tend to slow over time; building an active routine you enjoy keeps momentum. Karen Asp is an award-winning journalist who covers fitness, health, nutrition, pets, and travel. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis. If floor push-ups are too challenging, perform the exercise with your knees on the ground (with your body forming a straight line from shoulder to knees) or elevate your hands on a stable surface like a bench or chair. This exercise is a great lunge variation (check out my favorite lunge variations here) that’s a little more geared towards the glutes. The workout you didn't know you needed. There’s no equipment required for this HIIT cardio at home, but you may want to use a couple of light dumbbells or water bottles for added resistance. We wrap up with a cool-down stretch to bring the intensity down and promote flexibility. It is authorized to operate as a MSB in most states. We use the real, mid-market rate with no sneaky mark-up to hide the fees.Learn more Waiting on a better rate? To make this exercise more difficult, jump out of the bottom of the squat to return to standing. Keeping your weight in your heels, bend your knees to lower your hips until your thighs are parallel with the floor (or as close to it as you can get). To make the exercise more challenging, touch your hand to the ground instead of swinging it out to the side. As well as discussing the advantages and benefits of HIIT, I’ve also got a tried-and-tested 20-minute HIIT workout for you to try. The good news is that getting fit and losing weight doesn’t have to be complicated or time-consuming. This point of view is supported by research on PubMed, which states time is a common barrier to exercise (1). During my time in the fitness industry, I’ve heard every conceivable reason for not exercising regularly. Get the latest fitness tips, workout plans, and nutrition advice delivered straight to your inbox. Losing fat doesn’t have to be boring or repetitive, especially not at Cynergi! All you need is some free weights or machines! Focus on the rhythm of the music to help you not only forget you’re exercising, but also enjoy your time while exercising. One of people’s favourites is our high-intensity indoor cycling class! Results vary based on starting point and effort following BODi's exercise and healthy eating plans. I use Shakeology to make sure my body is getting all the right nutrition each day to help keep me full satisfied and healthy. 400+ science-backed, microdose workouts. A daily all-in-one shake and simple eating plans that support healthy energy, digestion, and weight loss. You should repeat this pattern of back-to-back work and recovery exercises until you’ve reached your desired total workout time. Before lacing up your sneakers to start a HIIT workout, there are a few things to figure out, including your work-to-rest ratio, total workout time and exercises. By doing back-to-back exercises with no rest, like squats and push-ups, you can increase your metabolism while keeping your heart rate elevated. "When you work at a higher intensity, you're training your heart to handle stress and then recover from it, which is one of the most important indicators of long-term cardiovascular health", Tang says. HIIT workouts require a lot of jumping which rapidly increases your heart rate within a short period of time. The interval will keep your heart rate up and the exercises will make sure you are in the fat-burning zone even hours after finishing the workout. I’m pretty skeptical of most HIIT workouts out there that only involve weight lifting or bodyweight exercises. And if you want to build muscle while losing fat, you can incorporate strength training in your exercises! The training protocol involves bouts of high-intensity efforts (like sprints), followed by short periods of active recovery (like a walk or marching in place) that allow your heart rate to come back down before it spikes again. Load the appropriate amount of weight on the other side and stand facing the bar, holding the end of the weighted side of it in your right hand at shoulder level. Place one end of the barbell, unweighted, into a corner or against the bottom of a wall. Clean the bar to shoulder level, holding it with an overhand grip just outside shoulder width, palms up and elbows pointed forward, your upper arms near parallel with the floor as the bar rests atop your upper chest. Place the barbell on the floor without weights and stand alongside it in an athletic-ready position — elbows bent, both hands out in front of you, core tight and knees slightly bent with roughly a shoulder-width stance. “I love this session, as well, because it will make you think outside the box when it comes to your workout equipment,” Shoemate adds.