There’s really nothing like HIIT for burning fat! It gets my heart pumping, makes me extra sweaty and I can do it from home in a short amount of time. Last weekend I wasn’t staying at my house and I had initially planned to go to the gym that’s 5 minutes from where I was staying. However, I didn’t realize that the gym (like most places in Austria) is closed on Sunday. Usually the gym is opened all the time, right? Well, not this one. So, that’s where this HIIT workout came into play.
If you thought HIIT was hard, you have to try HIIT with weights for a killer at home workout. They don’t even have to be super heavy weights if you’re not ready for that. Additionally, if you don’t have weights, or don’t want to use weights, you can do this at home workout without any equipment at all.
At home HIIT workout with weights
50/10 interval (50 seconds workout followed by 10 seconds rest before moving on to the next exercise)
Plie squats: Stand with your feet wider than shoulder width, toes pointing out. Squat down until your legs are at a 90 degree angle (or a little bit deeper), then return back to start. Be sure that all the weight is in your heels and you drive through your heels to power the movement. BE SURE that your core is engaged and your chest is up. I used one weight and held it with both hands in between my legs.
Jumping rope: Mix it up – you can jump forward, backwards, with high knees, do double-unders and more. Jumping rope for 50 seconds is hard, and you’ll probably mess up (as I did). When you do, just start again and keep on going.
Burpees + renegade row: Start in a standing position with weights in hand. Then put your hands (still holding the weights) on the ground and jump your feet back into a plank position. Be sure that your hands are underneath your shoulders and your shoulders, hips and feet are in one line. From there, pull the right weight up towards your body keeping the arm close to your body, elbow pointing towards the sky. Then perform the same thing on the left side. Finally, jump your feet back in between your hands and stand all the way up. You can easily do this movement without weights too!
Side Lunges: Start in a standing position, feet under the hips. Take a lateral step to the right bending the right knee and keeping the left leg straight. Be sure that both toes are facing forward and you’re seated low. The right knee should not go beyond the right toe. Push through the right heel to come back to start and then repeat on the other side. I held the weight in front of my torso.
Jump Lunges: Begin in a lunge position. Push explosively off the ground, switch the legs mid-air and land in a lunge position with the opposite leg in front. This is a hard exercise and SO amazing for the booty. I did not use weights for this exercise but you totally can.
Curtsy Lunges: Begin in a standing postion, feet under the hips. Keep your torst facing forward and take a big step with the right foot back and behind the left foot. Bend your knees and go down into the lunge until the left leg is at a 90 degree angle. Power through the left heel to come back to the start position. Alternate legs.
Declined Knee to elbow + push-up: Begin in a declined plank position with your legs on a step, chair, bench, bed, couch (you get the drift). Make sure your hands are directly undernealth your shoulders and your shoulders hips and feet are in one line. Bring your right knee to your right elbow, then your left knee to your left elbow. Then do a push-up. This move can also be performed on a level surface and you can always come down to the knees for the push-up.
Russian Twist: Begin seated on the ground, knees bent, feet flat. Position your upper body so that it creates an imaginary “V shape” with your thighs. Keep your back flat and shoulders down and away from your ears. Extend your arms straight in front of you, palms together. Twist your torso to the right until your arms are parallel with the floor and then twist to the left side. Be sure not to do this movement too fast – you want to feel that burn.
Rest 60 seconds
Let me know if you try this at home workout by sending me a tweet! And, if you want more, feel free to try my 30-minute fat-burning cardio workout and enjoy these 4-ingredient protein pancakes for post-workout recovery!
Happy sweating friends – I love you all very much 🙂