At home HIIT workout–10 Fat Burning Workouts



Do you like doing cardio? Cus I sure effing don’t. It can become very dull, and it takes forever. That’s why I instead do a few HIIT workouts a week. It fixes all those issues. It’s a lot quicker than traditional cardio. It’s a lot more fun, and it burns a lot of calories. But what exactly is a HIIT workout? Don’t worry, Susan; I got you.

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HIIT is a form of cardio training that alternates between extreme “OMG I might crap my pants if I keep this pace” exercises and less intense recovery periods.

Workouts could range from a 1:1 work to rest ratio, 1:2 ratio, 1:3 ratio, and so forth. An example of a 1:1 ratio would be your pink wine-loving derriere completing as many kettlebell swings as you can in a minute and then walking for the following minute. That would be one set. While an example of a 1:2 ratio would be Becky with the good hair completing 1 minute of jumping lunges and taking a two-minute break.

I’m not gonna lie; it can be painful.


HIIT Benefits


1. HIIT burns more calories during your workout than steady-state cardio, aka jogging on that ball punching treadmill. I.e., 20 minutes of HIIT versus 20 minutes of steady-state cardio.

**There’s a misconception that HITT burns a lot more calories than steady-state cardio after the workout due to the Post-Exercise Oxygen Consumption or EPOC. However, researchers have found that this isn’t necessarily the case. A study by Laforgia et al. (1997) analyzed energy expenditure in 2 different groups: A steady cardio group and a HITT group.

  • The steady-state group performed 30 minutes of cardio at 70% of their VO2max (the amount of oxygen you get to use during intense exercise).
  • The HITT group performed 20 rounds of 1-minute intervals at 105% of their VO2max with 2 minutes rest periods in between rounds.

The group that performed 30 minutes of steady-state cardio burned 32 calories post-workout, while the HITT group burned 64 calories after their workout (1).

While the HIIT group burned more calories post-workout, it’s fair to say that EPOC as a fat burner, doesn’t live up to the hype.

These results coincide with a recent meta-analysis by Keating et al. in which there was no difference found in body composition or energy expenditure when comparing HIIT vs. steady-state cardio (2).


2. HIIT won’t bore you to death. Say goodbye to cardio machines.


3. It’s a lot more time-efficient. No more excuses about not having time to workout.  A recent meta-analysis of 13 studies found that both HIIT and moderate-intensity continuous training had similar effects on body fat mass and waist circumference. The study found that there were not any significant differences in body composition between the two HIIT and MICT. Although HIIT required 40% less training time commitment than MICT (3).


More HIIT Benefits


4. HIIT can build up your endurance. A study in 2006 found that people that spend eight weeks doing HIIT workouts were able to bicycle twice as long as they could before the research (4).

Another study found that runners who performed high interval training improved their VO2max ( the measurement of the maximum amount of oxygen a person can use while performing intense exercise ) significantly more than those who performed less intense workouts (5).

5. It will help beginners build muscle (6). As well as recreationally active people (7).

6. No equipment is necessary. You don’t need any equipment to do a HIIT workout. All you need is your imagination. So, go ahead and squat your dog. PLEASE, DO NOT SQUAT YOUR DOG lol!



Despite the advantages HIIT has over steady-state cardio, HIIT cannot be performed every day. Due to their high intensity, HIIT Workouts can affect your recovery. Something you wouldn’t have to worry about with steady-state cardio. HIIT isn’t wine drinking!  Only perform a HIIT workout 2-3 times a week, with at least a rest day or steady-state cardio day in between.



1:1- ratio

Ten rounds of:

  • 30-second sprints
  • Thirty seconds of jogging/walking.


HIIT Workout #2

1:2- ratio

Eight rounds of:

  • 30 seconds of burpees
  • One minute of marching in place.



HIIT Workout #3

2:1- ratio

Ten rounds of:

  • 1 minute of bodyweight squats
  • 30 seconds of rest


 HIIT workout #4

3:1- ratio

Take a 2-minute rest in between rounds.

Three rounds of:

  • 45 seconds of jump squats
  • 15-sec rest,
  • 45-sec plank jacks
  • 15-sec rest
  • 45-sec burpees


HIIT Workout #5

2:1- ratio

Thirty seconds of work and 15 seconds of rest. Take a 2-minute rest in between rounds.

Five rounds of:

  • 30-sec alternating side lunge hop
  • 15-sec rest
  • 30-sec mountain climbers
  • 15-sec rest
  • 30-sec high knee run
  • 15-sec rest
  • 45-sec plank hand tap
  • 15-sec rest
  • 45-sec sprinter skip



HIIT Workout #6

1:1- ratio

7-10 rounds of:

  • 30 seconds of walking lunges
  • 30 seconds of the plank to pushups
  • 1-minute rest


HIIT Workout #7

1:1- ratio

Eight rounds of:

  • 1-minute of alternating curtsy lunges
  • Rest for 1-minute of
  • 1-minute of skips



HIIT Workout #8

1:1- ratio

Ten rounds of:

  • 1-minute kettlebell swings
  • 1-minute rest


HIIT Workout #9

1:1- ratio

Ten rounds of:

  • 1-minute of diagonal chop (alternating sides at the 30-second mark)
  • A minute of marching in place
  • 1-minute of medicine ball slams
  • A minute of marching in place


HIIT Workout #10


Five rounds of:

  • 30 seconds of staggered deadlift
  • Rest for 30 seconds.
  • 30 seconds of staggered deadlifts (other leg)
  • Rest for 30 seconds
  • 30 seconds of sumo squat
  • Rest for 30 seconds


Feel free to modify the work to rest ratios to accommodate your fitness level.

This shit is hard, but you can do it. We are in this together.


In conclusion, high-intensity interval training is a great tool to get in shape, especially if you are short on time or hate the thought of hopping on a treadmill.

HIIT has its drawbacks as well as its benefits. It can improve your endurance; it can be done in a few minutes and help you build some muscle.

Its disadvantages are that it cannot be done every day; it’s overhyped when it comes to burning fat, and although it can help you build some muscle, lifting weights is much better for muscle hypertrophy.

There’s a constant debate in the fitness world over which one is better, HIIT or steady-state cardio, and the reality is that both have their place in a weight loss plan. It is all up to you.

You got this!