Best Hiit Workout For Fat Loss At Home: Nothing burns fat like HIIT. Small bursts of high-intensity exercises with equally spaced resting phases make high-intensity interval training exceptionally effective for toning, fitness, and weight loss.

Fun fact, HIIT is not cardio. It is an anaerobic exercise. This means HIIT deprives the muscles of oxygen during the small bursts of intense workouts. This helps the body burn fat even 24-48 hours after you have left the gym! So, if you are looking for “The Workout” to lose flab, tone up, and boost fitness, then HIIT!

Here are 5 HIIT exercises that will burn more calories in 4 minutes than 60 minutes of cardio would. Let’s begin.

5 Best HIIT Workout For Fat Loss And Burn Belly Fat At Home:

Before you begin the HIIT session, you must warm-up. Here’s a sample warm-up routine.


  • Head tilt – 1 set of 10 reps
  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Standing touch toes – 1 set of 10 reps
  • Side lunge – 1 set of 10 reps
  • Spot jogging – 3 minutes
  • Standing side crunch – 1 set of 10 reps

Now that your muscles are prepared, start the HIIT exercises. I have designed a full-body HIIT workout for fat loss, toning, and fitness. It comprises 3 sessions of HIIT for 30 minutes. Let’s begin!

Do 3 sets of 15 reps of each exercise mentioned in session 1. Take 10-15 seconds rest between each set.

1. High Knees:

Works On: Lower abs, quads, hamstrings, hip flexors, glutes, and calves.


  1. Stand straight. Keep your legs shoulder-width apart and look straight ahead.
  2. Jump, bring your right knee up, and place your right foot back on the floor.
  3. Jump and bring your left knee up and place your left foot back on the floor.
  4. Do this alternately and at high speed. This should look like you are spot jogging, except that your knees are higher. You may keep your arms extended in front of you and let your knees touch your palms when you do the exercise.

2. Burpees:

Works On: Calves, quads, hamstrings, abs, chest, shoulders, triceps, biceps, glutes, and lats.


  1. Assume a partial squat position. Make sure to keep your spine neutral, your weight on your heels, shoulders pinched back, buttocks pushed out, and arms in the front.
  2. Squat thrust and touch the floor with both your palms. Support your lower body by extending your legs behind. Keep your toes flexed on the floor.
  3. Do a push-up. Flex your elbows and touch the floor with your chest and then get back up to a squat thrust position.
  4. Do a frog jump by bringing both the legs near your palms and then doing a jump squat by raising your hands above your head and jumping up.

3. Jumping Lunges:

Works On: Calves, quads, hamstrings, adductors, hip flexors, glutes, and lower abs.


  1. Stand straight with your legs shoulder-width apart.
  2. Put your left leg in front, keep your spine straight, flex your knees and go down. The femur of your right leg should be perpendicular to the floor.
  3. Jump, and before landing, put your right leg in front, with the left femur perpendicular to the floor.
  4. Jump, and before landing, put your left leg in front.
  5. Do this at a higher intensity.

4. High-Intensity Jumping Jacks:

Works On: Calves, quads, hamstrings, adductors, hip flexors, glutes, shoulders, lats, and core.


  1. Stand straight with your feet hip-width apart and shoulders relaxed. Look straight ahead.
  2. Jump and move both your feet laterally apart. Simultaneously, move your hands from the sides to over your head.
  3. Jump again and bring your hands and feet back to the starting position.
  4. Jump and move both your feet laterally apart and simultaneously move your hands from the sides to the front.
  5. Jump again and bring your hands and feet back to the starting position.

5. Mountain Climbers:

Works On: Lower abs, upper abs, obliques, shoulders, triceps, lats, hamstrings, glutes, and quads.


  1. Get into the plank position. Place your hands a little wider than shoulder-width apart and keep your core engaged. Make sure your elbows are directly below your shoulders.
  2. Draw the right knee in, towards your chest, without lifting the hips.
  3. Bring the right leg back to its position and draw the left knee in towards your chest.
  4. Bring your left leg back to its position.
  5. Do this at a higher speed without lifting your hips.

Benefits Of HIIT Workout:

HIIT offers the following benefits:

  • Improves cardiovascular fitness.
  • Helps tone the body by improving muscle mass.
  • Increases fat burning capacity.
  • Reduces body fat.
  • Boosts weight loss.
  • Boosts agility and flexibility.
  • Improves balance and coordination.
  • Enhances mood and reduces stress.
  • Improves attention.
  • Improves sleep quality.


Doing high-intensity interval training at least twice a week, interspersed with cardio and bodyweight/weight training, will help you burn fat faster, shed excess weight, and immensely improve your fitness and endurance levels. You will also become more proactive and energetic, sleep well, and experience a better mood. Don’t wait – start your HIIT training today!


Q- How many times a week should I do HIIT to lose weight?

A- You can do HIIT 3 days a week to lose weight, build muscle mass, and increase muscle strength and power.

Q- Can you do HIIT training to burn fat every day?

A- It depends on how to fit you are. You can start by doing HIIT thrice a week, and then do it every day after you have built the stamina. Make sure you do not overdo it to prevent the chances of being injured.

Q- How long should you do HIIT training?

A- HIIT should be a part of your fitness regimen. There is no end to it. You can make HIIT more challenging as you move up the difficulty levels.

Q- Is cardio or HIIT better for weight loss?

A- A mix of cardio and HIIT is ideal for weight loss. Yes, HIIT is more effective, but if you are a beginner, start with cardio. After two weeks, slowly start incorporating HIIT into your workout regimen.

Q- What should you eat after a HIIT workout?

A- After you have completed your fat-burning HIIT workouts for the day, you can have a protein shake (if you don’t get enough protein from whole foods) or a healthy meal consisting of lean protein, complex carbs, and healthy fats. Moreover, you should have a post-workout drink based on your body type. Talk to your dietitian to find out what is best for you.