Best HIIT Home Workouts to Burn Fat Fast

Are you looking for effective home workouts to shed those extra pounds quickly? High-Intensity Interval Training (HIIT) is one of the most efficient ways to burn fat and improve cardiovascular fitness in a short amount of time. In this guide, we'll explore some of the best HIIT home workouts for 2025 that you can easily incorporate into your routine. Updated December 2025, these workouts are designed to maximize fat loss and fit seamlessly into your busy lifestyle.

1. Burpee Blast

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Rest | |------|------|------| | 4 | 10 | 30s |

Instructions: Start in a standing position, drop into a squat, kick your feet back into a plank, perform a push-up, return to squat, and jump explosively.

2. Tabata Toning

Duration: 16 minutes
Equipment Needed: Dumbbells (optional)
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Exercise | Duration | Rest | |------|--------------------|----------|------| | 8 | Jump Squats | 20s | 10s | | 8 | Push-Ups | 20s | 10s | | 8 | High Knees | 20s | 10s | | 8 | Mountain Climbers | 20s | 10s |

Instructions: Alternate between each exercise with minimal rest for maximum effectiveness.

3. Core Crusher

Duration: 15 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-10 calories per minute

| Sets | Reps | Rest | |------|------|------| | 3 | 12 | 30s |

Exercises:

• Plank Jacks
• Russian Twists
• Bicycle Crunches

Instructions: Perform each exercise back-to-back for the set number of reps, then rest.

4. Cardio Kickboxing

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner to Advanced
Calories Burned: Approximately 10-15 calories per minute

| Sets | Duration | Rest | |------|----------|------| | 3 | 5 mins | 1 min |

Instructions: Combine punches, kicks, and footwork for an intense cardio workout.

5. Plyometric Power

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Rest | |------|------|------| | 4 | 10 | 30s |

Exercises:

• Box Jumps (use a sturdy chair or step)
• Skater Jumps
• Tuck Jumps

Instructions: Focus on explosive movements for maximum power.

6. Full-Body HIIT

Duration: 25 minutes
Equipment Needed: Resistance Bands (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 10-12 calories per minute

| Sets | Exercise | Duration | Rest | |------|--------------------|----------|------| | 5 | Squat to Press | 30s | 15s | | 5 | Plank to Push-Up | 30s | 15s | | 5 | Lateral Lunges | 30s | 15s | | 5 | Jumping Jacks | 30s | 15s |

Instructions: Perform each exercise for the specified duration, focusing on form.

7. HIIT with Weights

Duration: 30 minutes
Equipment Needed: Dumbbells
Difficulty Level: Intermediate to Advanced
Calories Burned: Approximately 12-15 calories per minute

| Sets | Exercise | Reps | Rest | |------|--------------------|------|------| | 4 | Dumbbell Thrusters | 12 | 30s | | 4 | Renegade Rows | 12 | 30s | | 4 | Deadlifts | 12 | 30s |

Instructions: Use moderate weights to maintain intensity throughout the workout.

8. HIIT Ladder Workout

Duration: 20 minutes
Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 10-12 calories per minute

| Sets | Reps | Rest | |------|------|------| | 1 | 10 | 30s | | 1 | 20 | 30s | | 1 | 30 | 30s | | 1 | 20 | 30s | | 1 | 10 | 30s |

Exercises: Choose any cardio exercises (e.g., burpees, high knees).

Instructions: Start with 10 reps, increase to 20, then 30, and reverse back down.

9. HIIT Dance Party

Duration: 30 minutes
Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8-12 calories per minute

| Sets | Duration | Rest | |------|----------|------| | 5 | 5 mins | 1 min |

Instructions: Follow a dance workout video that incorporates HIIT principles for a fun way to burn fat.

10. Online Personal Training with HipTrain

If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Our programs are HSA/FSA approved for eligible expenses, allowing you to invest in your health without breaking the bank. With flexible scheduling options, you can easily fit workouts into your busy life.

Incorporate these HIIT workouts into your routine to effectively burn fat and improve your fitness levels from the comfort of your home. With commitment and consistency, you’ll see results in no time!