HIIT Workout At Home For Weight Loss

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Hiit workout at home

HIIT Workout At Home For Weight Loss

HIIT is one of the fastest way to boost your fitness levels and you don’t even have to use equipment.

HIIT stands for High Intensity Interval Training, and it allows you to leverage the power of intensity to accumulate a large calorie count.

Working at high intensity allows you to burn a significantly higher amount of calories per minute compared to low intensity.

This means that in just 20 minutes you can burn as many calories as you can in 60 minutes at lower intensity.

How does it work?

During a HIIT session you will do short burst of explosive exercise using maximum effort followed by a rest period.

The combination of the rest & exercise go hand in hand. You want to work at 90% of your maximum heart rate which is not easy.

However, the rest period is there to help. Resting after doing a bout of exercise allows your body recovery time. The longer the rest period the more you recover.

As a beginner you will need a longer rest period. However, don’t just pick a number at random. Ratio it according to the length of time you have exercised.

Choosing your rest period

HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds)Rest (seconds)


For example, if you have just done a maximum effort sprint and nearly broke the 100 meter world record than allow yourself a 1:6 ratio. This means that if you sprinted for 10 second rest for 60 seconds.

As you get better you can rest for shorter periods. For instance, 1:4, 1:2 and even 1:1. If your bouts of exercise are 30 seconds to 1-minute I would use 1:3 or 1:4 as a beginner.

HIIT Workout At Home For Weight Loss

HIIT workout for weight loss

Full HIIT Workout At Home For Weight Loss

Exercises to perform in rotation

  1. Pendulum jumps
  2. Standing long jumps
  3. Push up and scorpion
  4. Vertical jump with arm swing
  5. Knee tucks

Pendulum Jumps

Jump side to side continuously trying to cover as large a distance as you can. Stay on the balls of your feet at all times.

Standing long jumps

Perform an arm swing and squat down as low as you can. Explode out of your squatted position to jump as far as you can. Repeat this movement and try to keep your rest between each jump to 3 seconds.

Press up and scorpion

Make sure that when you do the press up that you feel your chest touch the floor on each one.

Vertical squat jump

Swing your arms back and squat down. Explode out of your squat to jump as high as you can. Ensure that your rest between jumps is less than 3 seconds.

Tuck jumps

Jump as high as you can and lift your knees to your chest.


What are your thoughts? I would love to hear them.

Please leave your comments below or ask any questions as i would be happy to respond 🙂

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Hiit workout at home

Topic: HIIT Workouts At Home For Weight Loss

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.