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At Home HIIT Workout Program for Fat Loss

21 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Toning
    • Equipment No Equipment
    • Membership Free


    This workout video enables you to burn a very high number of calories in minimal time – just twenty minutes.

    The best part about this at home HIIT workout is that the benefits extend far beyond that third of an hour where you are actually exercising. High intensity interval training is popular because it actually ends up revving up your metabolism so that you burn calories at an elevated rate for hours after your sweat session is finished.

    HIIT exercises are those that require merciless, full-blown effort. They are exercises that are so demanding on your cardiovascular system that just a few rounds of twenty second intervals make you feel like you’ve been running for the last hour.

    A HIIT workout is extremely effective for fat and/or weight loss, because of the metabolic disturbance that it causes. When you rattle your body’s systems with such an intense output of exertion, it takes time for it to reregulate itself and return to it’s normal rate of energy expenditure. What this means is that even though you only busted your butt for a short time, your body will keep burning fuel as though you are still working out.

    Workout Structure

    5 Minute Cardio Warm Up
    • 60 Seconds Butt Kickers
    • 60 Seconds Stutter Steps
    • 60 Seconds Lateral Jumps
    • 30 Seconds Arm Crossover Swings
    • 30 Seconds Torso Twists
    • 60 Seconds Up & Out Jacks

    10 Minute HIIT Workout
    There are only two exercises to this portion of the HIIT program; Sidewinder Mountain Climbers, and Toe Touch Jacks.

    In each round, you will be doing twenty seconds “On”, and 10 seconds “Off”, twice, for each exercise. There are two groups of each exercise per round. Make sense? It sounds a lot more complicated than it is; just follow along with the HIIT video and you will come out just fine.

    You will do two four-minute rounds of butt busting high intensity exercise, with a full two minutes Active Rest in between. The Active Rest is just that – active. Don’t let yourself sit down, and don’t lie down. Instead, do whatever kind of movement your energy stores allow. For example, if you are feeling beat, just pace around the room or march in place slowly. If on the other hand you feel as though you have plenty of energy left, do jumping jacks, lateral jumps, or even jumping lunges, if you really want to push yourself and kick up the fat burn.

    5 Minutes Cool Down & Stretch; 60 Seconds of each
    • Butt Kickers
    • Slow Butt Kickers with Arm Swings in Front
    • Crossover Toe Touch Stretches
    • Standing Quad Stretches
    • Wall Chest Stretches

    How many calories does this high intensity interval workout burn?
    Depending on your intensity (actual exertion of effort), weight, height, and gender, you can expect to burn between 8 and 15 calories a minute doing this Fitness Blender routine. That’s a whooping 168 – 315 calories for just twenty minutes of effort.

    That estimation doesn’t even take into account the elevated calorie burn that you will have for the next 24-48 hours.

    High intensity interval training is a great option for when you are too busy for a full workout. The best way to use HIIT is in combination with regular endurance cardio. For example, on the days of the week when you don’t have a full hour to exercise, do a quick routine like this one. When you have a little extra space in your schedule, do 30-60 minutes of lower impact, sustained cardio such as light jogging, the elliptical, swimming, or even walking.

    Make sure that you drink plenty of water after this workout so that you don’t end up dehydrated. Also remember to be kind to your body nutritionally after a workout like this one – the last thing you want to do after making your body work so hard is to eat junk food!