7 Most Effective At-Home HIIT Workouts for Fat Loss

Spread the love

7 Most Effective At-Home HIIT Workouts for Fat Loss | What are HIIT workouts, and why are they so effective for weight loss? For those who are trying to lose weight - especially women over 40 who are in perimenopause / menopause - this is a great introduction to high intensity interval training. We're sharing our favorite full body workouts you can do either at home or at the gym, allowing you to burn calories, burn fat, and build lean muscle mass without endless treadmill cardio sessions!

HIIT, or high intensity interval training, is one of the most popular workouts out there, and for good reason. Not only does it give you awesome results in a short time period, it boosts your energy, skyrockets your endorphins and helps you lose fat and calories. Plus, you can do HIIT workouts at home, whenever it’s convenient for you! Here are some of the best HIIT workouts for fat loss.

What is a HIIT Workout?

HIIT is a form of interval training that consists of short bursts of intense work lasting 10 to 60 seconds, followed by a period of active recovery of the same length, shorter or longer. Lauded for its ability to boost metabolism and build strength, HIIT workouts give you results you would see with moderate-intensity workouts in a shorter amount of time. The intervals get your heart rate up and burn more fat and calories, even with shorter 10 to 15 minute workouts. HIIT impacts both the aerobic and anaerobic systems and is the perfect way to fire up your energy and endorphins, and lose weight.

How Do HIIT Workouts Help with Fat Loss?

HIIT workouts force your body to use energy from fat as opposed to carbs, which helps you to lose fat more efficiently. HIIT also helps reduce visceral fat, the fat that’s stored deep inside the belly and wrapped around the organs. HIIT improves insulin sensitivity by 23-58% and insulin sensitivity helps boost fat loss. HIIT also increases post exercise energy expenditure and caloric burn, meaning you’re burning calories even after you’ve finished your workout. This is called the HIIT after burn effect. On top of this, HIIT workouts cause a spike in the hormones epinephrine and norepinephrine (also called adrenaline and noradrenaline), which play an important role in fat loss. They’re responsible for driving lipolysis, which is the breakdown of fat.

5 HIIT Workout Essentials to Invest In

1. Exercise mat to support your joints and prevent injury.
2. Light dumbbells if you want to add more challenge and resistance to your workouts.
3. Kettlebells that you can add to “no equipment” workouts for more of a challenge. Use them to add resistance to pressing and squatting exercises.
4. Resistance bands to help build strength. They’re a great substitute for weights.
5. Foam roller to speed up post-HIIT recovery time and eliminate the lactic acid you’ve built up during your HIIT workout.

7 Best At Home HIIT Workouts for Fat Loss

30 Min Calorie Killer HIIT Workout – Full Body Cardio, No Equipment, No Repeat | growing annanas 

In just half an hour, this HIIT workout will get your heart pumping, calories burning and energy skyrocketing! You’ll do moves like mountain climbers, lunge jumps and dead bugs in this no equipment, no repeat workout. Get ready to get your sweat on!

20 Min HIIT Dumbbell Workout | Full Body | Caroline Girvan 

This full body 20-minute HIIT workout uses dumbbells to make things a little more challenging. When using dumbbells, be cautious of faster paced movements and if you only have access to heavy weights, make sure to slow things down. Remember, correct form is more important than the number of reps you do! The workout consists of moves like snatch to push ups, alternating rows and uneven lunges so grab your dumbbells and get to work!

At Home HIIT Workout | 10 Minutes | Daisy Keech 

If you only have a short stretch of time in your day, this 10 minute HIIT workout will still make an impact! And if you have more time, you can simply repeat it 2 or 3 times. It’s the perfect short workout to start your day with or to work in quickly at lunch time. It consists of exercises like jump squats, reverse lunges and donkey kicks to get your heart rate pumping and calories burning during and after your workout!

30 Min Full Body HIIT (No Jumping + No Equipment) | MadFit 

If you’re looking for a HIIT workout but don’t feel like jumping, check out this routine! It’s 30 minutes of work that incorporates your entire body with moves like squat twists, double star crunches, bicycle legs, and more. You’re sure to feel the burn, even with this low impact workout.

15 Min Home HIIT Workout | No Equipment, No Noise, No Impact | Natacha Océane 

This no equipment, apartment friendly workout is perfect for any time of day. It’s just 15 minutes, so it’s perfect if you only have a short stint of time. This workout consists of 5 exercises with 3 rounds of 30 seconds of exercise, followed by 30 seconds of rest. You’ll do moves like bear sit backs with knee drives, explosive squat to taps, and squat to standing donkey kicks to really get your blood pumping.

Total Body Pilates Workout | No Repeats HIIT Fusion | Heather Robertson 

This HIIT fusion workout consists of Pilates-inspired exercises that will help you tone up and create lean muscle. They’ll also help you improve mobility and flexibility and boost your heart rate! It’s a low impact, no equipment workout that features exercises like scissor kicks, Pilates 100’s and core twists, and don’t be fooled by “low impact” because it will definitely have you sweating.

Full Body Fat Burn HIIT (At Home No Equipment) | MadFit

This is an intense, full body, fat-burning HIIT workout with no equipment needed, but results guaranteed. It’s a 15-minute workout consisting of 5 exercises, with 30 seconds of work, followed by 30 seconds of rest, and you’ll be doing 3 rounds. You’ll do exercises like sit ups with punches, jump sequences and running in place. It may be a short workout but be ready to get your sweat on!

If you’re looking to lose fat in an efficient and sustainable way, these at home HIIT workouts are just what you need, no matter how much time you have! Even a short HIIT workout can help you drop unwanted calories and fat.

This post contains affiliate links.

Did you enjoy this round up of HIIT workouts for fat loss? We’d love it if you shared this post on Pinterest!

Spread the love
0 0 votes
Article Rating
Notify of


Inline Feedbacks
View all comments


Subscribe newsletter to be updated, we promise not to spam