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Most Challenging Program Yet? FB Fit Round 4 is Here!

Belly Fat Burner HIIT - High Intensity Interval Training Workout with No Equipment

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


    If you're looking for an incredibly effective fat burning workout, you're in the right place.

    Not only is high intensity interval training workout one of the fastest ways to shed body fat and increase your endurance, it also gives you a metabolic boost for up to 24-48 hours after you finish your workout (some studies suggest even longer). As an added bonus, this HIIT workout video is short enough that you can easily add on any of our strength training routines on to the beginning or end in order to get an even more significant metabolism boost, as well as burn off a lot of extra calories in one single session.

    If you've ever heard us talk about fat loss, you'll know we are trying to bust the myth that you can spot reduce fat loss - which we realize is in slight contrast to this title. We called this one a "Belly Fat Burner" for a couple of reasons - first, HIIT is awesome for burning off body fat (including and arguably especially, belly fat). Second, we have almost 400 full length workout videos online now, and we have to get creative with titles otherwise our website could get penalized for duplicate content, plus you guys might get sick of seeing the same things over and over again - without a little spunk added to the titles, this would be called "HIIT Workout #115" which is a bit bland! Do remember that belly fat loss takes a combo of HIIT and various other forms of cardio, total body strength training, and a healthy diet.

    Workout Structure
    We will be doing short, intense bursts of ten different bodyweight exercises; all of these are total body exercises that don't require a single piece of equipment. There is a short water break at the halfway point, and you should know that it's okay to stop anytime that you need to; try to find the balance between pushing yourself, and respecting your body's signals and taking an extra rest when necessary. The interval structure is 20 On, 10 Off, three times through for each exercise. There is no warm up or cool down in this particular Fitness Blender workout video, so make sure that you choose one of each in order to get a well rounded, safe workout.

    Here are a couple of suggestions for warm up & cool down:
    Warm Ups:
    5 Minute Total Body Warm Up with Daniel
    Get Moving! Easy 5 Minute Calorie Burning Cardio Warm Up with Kelli

    Cool Downs:
    Lake Cool Down Yoga Workout
    15 Minute Relaxing Yoga Pilates Blend

    Printable HIIT Workout
    20 On, 10 Off x 3 each
    1 X Burpees
    2 2 Jack Jumps + 4 High Knees
    3 Flutterkick Squats
    4 Evan Burpees
    5 Split Jumps
    6 Butt Kickers
    7 Curtsy Jump Lunges
    8 Up and Out Jacks
    9 Static Squat
    10 3,2,1 Lunges

    Too Hard?
    HIIT is meant to be tough - by it's very definition, it's not supposed to be an exercise or intensity that you can sustain for much longer than the short active intervals given. If this feels way too hard, you may just need to choose an easier start point and work your way up to this kind of training. You can search through the hundreds of free Fitness Blender workout videos by time, difficulty level, training type, calories burned, muscles used, and more. If this one looks or feels far too challenging, try using the serach tool to search workouts of a difficulty rating of 1-3 (out of 5) and try searching by low impact, stretching, cardio, and strength training, and you will find a safer, less defeating place to start.

    Too Easy?
    If you're doing this workout and you find it too easy, it's highly likely that you just aren't pushing yourself hard enough, or you aren't using proper form. Check for both; make sure that you are contracting your muscles the entire time, and moving with as quick and clean movements that you possibly can. Check your form by making sure that you aren't "cheating" by using limited ranges of motion, or that you aren't fully engaging your muscles during an exercise. HIIT is a form of training where it's largely up to you to set the pace and the challenge - it's easy to give a half-effort and say something was "too easy"; I dare you to stay self-aware throughout the workout - push yourself, and work hard the entire time.

    Did you like this workout video? What exercise group did you think was the hardest? I know my lower body muscles were screaming all throughout the Burpee variations!