Best Full Body HIIT Workouts to Burn Fat Fast: 5 Effective Routines

Are you struggling to find time for the gym or feeling intimidated by the thought of a workout? With busy schedules, it can be challenging to squeeze in effective training sessions that deliver results. High-Intensity Interval Training (HIIT) offers a solution: short bursts of intense exercise followed by rest periods, making it perfect for fat burning in limited time. In this guide, we’ll explore five effective full-body HIIT workouts that you can do at home, no equipment necessary.

Quick Stats Box

• Total Time: 30 minutes (including warm-up and cool-down)
• Equipment Needed: No equipment required
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Start with a quick warm-up to prepare your body for the intense workout ahead.

1. Jumping Jacks: 1 minute

   • Form Cue: Keep your arms straight and land softly on your feet.

2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)

   • Form Cue: Keep your core engaged and move your arms in controlled circles.

3. High Knees: 1 minute

   • Form Cue: Drive your knees up to hip level while pumping your arms.

4. Bodyweight Squats: 1 minute

   • Form Cue: Push through your heels and keep your chest up.

5. Dynamic Lunges: 1 minute (30 seconds each leg)

   • Form Cue: Step forward and lower your back knee toward the ground.

Workout Routines

Routine 1: Tabata Blast

• Format: 20 seconds work, 10 seconds rest, 8 rounds
• Exercises:

  1. Burpees

     • Reps: 8 rounds
     • Rest: 10 seconds
     • Form Cue: Land softly, and keep your back straight.
     • Modification: Step back instead of jumping.

  2. Mountain Climbers

     • Reps: 8 rounds
     • Rest: 10 seconds
     • Form Cue: Keep your core tight and back flat.
     • Modification: Slow down the pace for easier version.

Routine 2: Circuit Challenge

• Format: 40 seconds work, 20 seconds rest, 3 rounds
• Exercises:

  1. Jump Squats

     • Reps: 12-15 reps
     • Rest: 20 seconds
     • Form Cue: Land softly and immediately go into the next squat.
     • Modification: Bodyweight squats for less intensity.

  2. Push-Ups

     • Reps: 10-15 reps
     • Rest: 20 seconds
     • Form Cue: Keep your body in a straight line from head to heels.
     • Modification: Knee push-ups for easier version.

  3. Plank Jacks

     • Reps: 12-15 reps
     • Rest: 20 seconds
     • Form Cue: Jump feet out wide and back together while maintaining a strong plank.
     • Modification: Step out instead of jumping.

Routine 3: Cardio Core

• Format: 30 seconds work, 15 seconds rest, 4 rounds
• Exercises:

  1. Skaters

     • Reps: 12-15 reps
     • Rest: 15 seconds
     • Form Cue: Keep your knees bent and leap side to side.
     • Modification: Step side to side for easier version.

  2. Bicycle Crunches

     • Reps: 10-15 reps
     • Rest: 15 seconds
     • Form Cue: Bring opposite elbow to knee while keeping lower back on the mat.
     • Modification: Keep feet on the ground for a modified crunch.

Routine 4: Strength & Cardio Fusion

• Format: 45 seconds work, 15 seconds rest, 3 rounds
• Exercises:

  1. Plank to Push-Up

     • Reps: 8-10 reps
     • Rest: 15 seconds
     • Form Cue: Transition smoothly from plank to push-up position.
     • Modification: Hold plank instead of doing push-ups.

  2. Russian Twists

     • Reps: 12-15 reps each side
     • Rest: 15 seconds
     • Form Cue: Keep your core engaged while twisting from your torso.
     • Modification: Keep feet on the ground for an easier twist.

Routine 5: Final Burnout

• Format: 30 seconds work, 30 seconds rest, 2 rounds
• Exercises:

  1. Tuck Jumps

     • Reps: 8-10 reps
     • Rest: 30 seconds
     • Form Cue: Tuck knees to your chest as you jump.
     • Modification: Jump without tucking for lower impact.

  2. Side Lunges

     • Reps: 10-12 reps each side
     • Rest: 30 seconds
     • Form Cue: Keep your chest up and push your hips back.
     • Modification: Step out to the side without a deep lunge.

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your body recover.

1. Standing Forward Bend: 1 minute

   • Form Cue: Keep your knees slightly bent and let your head hang.

2. Child's Pose: 1 minute

   • Form Cue: Extend your arms forward and relax your back.

3. Seated Hamstring Stretch: 1 minute (30 seconds each leg)

   • Form Cue: Keep your back straight as you lean forward.

Workout Summary Table

| Exercise | Reps/Duration | Sets | Rest | |----------------------------|---------------|------|---------------| | Burpees | 8 rounds | 1 | 10 seconds | | Mountain Climbers | 8 rounds | 1 | 10 seconds | | Jump Squats | 12-15 reps | 3 | 20 seconds | | Push-Ups | 10-15 reps | 3 | 20 seconds | | Plank Jacks | 12-15 reps | 3 | 20 seconds | | Skaters | 12-15 reps | 4 | 15 seconds | | Bicycle Crunches | 10-15 reps | 4 | 15 seconds | | Plank to Push-Up | 8-10 reps | 3 | 15 seconds | | Russian Twists | 12-15 reps | 3 | 15 seconds | | Tuck Jumps | 8-10 reps | 2 | 30 seconds | | Side Lunges | 10-12 reps | 2 | 30 seconds |

Complete in: 30 minutes

Conclusion

These five full-body HIIT workouts are designed to fit into your busy schedule while maximizing fat burning. They don’t require any equipment and can be performed in a small space, making them perfect for home workouts. Incorporate these routines into your week—aim for 3x a week with rest days in between—and watch your fitness improve over time.

If you’re looking for personalized coaching with real-time feedback, consider trying HipTrain’s live 1-on-1 training sessions. You’ll receive expert guidance to help you achieve your goals more efficiently.