Did you know you can lose weight in your living room? High Intensity Interval Training (HIIT) workouts have been shown to burn subcutaneous fat which is the type of fat around your belly. These five effective workouts are designed to get your heart rate up to burn fat followed by rest periods for recovery. With a fusion of bodyweight exercises and the added intensity of dumbbells, you can build a stronger core and burn calories. The best part? Achieving weight loss from home is not only possible but incredibly convenient. In as little as 5 minutes per day, you can work towards your weight loss goals. These are our favorite at home HIIT workouts for fat loss.
What is HIIT?
High-Intensity Interval Training (HIIT) is a workout technique that involves intense bursts of exercise followed by short recovery periods. It is an effective way to burn calories and fat in a short amount of time.
Why HIIT for Belly Fat?
Belly fat is notoriously stubborn and can be difficult to lose. HIIT workouts are particularly effective for targeting belly fat because they increase your heart rate and metabolism, leading to greater calorie burn and fat loss.
Several studies have demonstrated the superiority of the HIIT format, characterized by alternating exercise intervals with rest periods, in promoting fat loss, especially in the abdominal area. For instance, a study published in the Journal of Obesity in 2011 found that HIIT was more effective at reducing subcutaneous abdominal fat compared to steady-state cardio in overweight women. Additionally, research published in the International Journal of Obesity in 2015 showed that HIIT not only led to greater fat loss but also resulted in more significant reductions in visceral fat, which is the deeper, more harmful fat stored around the organs. These findings highlight the potential of HIIT as a powerful tool for targeting stubborn belly fat and improving overall body composition.
Here are 5 workouts you can use as a home exercise plan to burn fat.
Workout #1: 5 min Cardio for Weight Loss & Fat Burn - Intermediate
Pulsing Jump Squat
Jumping Jack Plank
40s/20s, 1 Round, No Equipment
Workout #2: Fat Burning Cardio & Abs Workout - Advanced
Jumping Jack Plank
Side to Side Hop (Hands on Floor)
Squat Jack, Full Plank with Tricep Touch
40s/30s 60s/30s, 3 Rounds, No Equipment
Workout #3: 5 min Cardio for Beginners
Jog in Place
Walking High Knees
Invisible Jump Rope
40s/20s,1 Round, No Equipment
Workout #4: 17 min Cardio & Abs for Beginners
Sprint in Place
Burpee with Four Steps
Split Leg Lift
30s/20s, 3 Rounds, 2 Circuits, No Equipment
Workout #5: Intense Full Body Cardio Strength Workout for Fat Loss - Advanced
180 Jump Squat
Lateral Hop Over Weights
Single Arm Squat Press with Twist (Left)
Single Arm Squat Press with Twist (Right)
40s/30s 60s/30s, 3 Rounds, 1 Circuit
Looking for more cardio workouts at home? Try any of these cardio workouts to reach your goals.