HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home


HIIT  Workouts for Weight Loss– Losing weight or keeping fit is something a lot of people want to do. Now that summer is here, it jumps some notches on the list. Fortunately, as always, we have some HIIT workouts to help you lose weight. The best part is you can do them at home.

Losing weight is basically burning more calories than you ingest.

The HIIT workouts for weight loss that we’re about to share will help you reach your body goals, and fast.

You won’t be able to hide behind the excuse of not having time anymore.

You can do HIIT workouts for weight loss in about 10 minutes and get results.

 

Moreover, according to the British Journal of Sports Medicine, hiit is better for weight loss than long continuous exercise.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

 

What is High-Intensity Interval Training?

Before we go into the crux of the matter, let us take a look at what HIIT workouts are and why they work so well.

HIIT stands for high-intensity interval training. It is a type of cardio that involves high energy bursts (high-intensity) over a short period (interval).

HIIT workouts for weight loss help you build muscles while burning up calories.

There are lots of benefits that come with doing HIIT workouts at home.

Some of them are as follows:

These exercises will literally leave you breathless.

HIIT workouts to lose belly fat is a big deal because it oxidizes stubborn fat.

It might feel draining at first but trust us, it works.

The HIIT workouts cardio we’re about to introduce you to only needs your body weight.

If you’re a beginner, you might change the workout duration and rest period according to your fitness level.

 

For HIIT workouts to be truly intense and give you maximal benefits, you have to give it your all by pushing yourself.

Rest periods are also important so you have enough energy to workout intensely.

 

11 Best HIIT Workouts for Weight Loss and Flat Stomach at Home

You can combine any number of these HIIT workouts for weight loss depending on how much time you have.

After all, is said, it is time to get sweaty. Let’s go!

 

1. Burpees Workout

This workout for weight loss requires a lot of movement.

In fact, every part of your body will get involved.

Burpee gets your heart pumping and muscles burning.

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

This is why it is so effective and a workout you cannot do without if you want high-intensity.

 

How to do it:

  • Stand tall with your legs hip wide and your back straight.
  • Go down with your palms to the floor and kick your legs backward to get into a high plan position.
  • Lower yourself into a pushup and on the rise, jump your legs forward behind your hands.
  • Straighten up and jump as high as you can to complete one rep.
  • You will repeat this sequence as fast as you can for 60 seconds.

 

 

2. Jumping Lunges

This is a HIIT workout for beginners to lose weight.

It works great if you want to lose fat in your legs.

It strengthens your leg muscles, tones them, and torches fat like barbeque.

 

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

How to do it:

  • Stand with legs hip-width apart.
  • Jump and on landing, push your right leg backward and lower it till your knee touches the ground.
  • The left sole will be flat on the floor and thigh parallel to the ground.
  • Jump back up and on landing, alternate your legs in the same sequence.
  • This completes one rep.
  • Repeat this process of jumping, lunging, and alternating legs for the next 60 seconds.

 

 

3. Jumping Planks

This HIIT workout for weight loss is a combination of jumping jacks and high plank.

It is fairly easy as it is a low-impact routine.

No risk of injuries and quite effective at training your core and abs.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

 

How to do it:

  • Get into a high plank position with your arms locked at the elbow.
  • Keep your back straight and your core tight.
  • Your feet should be hip-distance wide.
  • Now, jump your legs apart from each other.
  • Jump them back together and continue alternating this.
  • If you feel pain on your hips, you can lower yourself onto your forearms.
  • Continue this for 60 seconds before taking a good rest.

 

 

4. Plyo Pushups

As the name implies, it is a pushup and if you have done it before, you will know that it gets your heart pumping.

This HIIT workout for weight loss will give you the benefits of pushups and then some.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

It takes more to do than a regular push up as it follows up with a torso jump.

 

How to do it:

  • Get down into a high plank stance.
  • Now do a pushup, on push back up, push yourself into the air such that your palms are off the floor.
  • On landing, go down into another pushup and jump your torso up again.
  • Repeat this process for 60 seconds as well.

 

 

5. Mountain Climbers

This is a low-impact but high-intensity exercise.

This HIIT workout for weight loss puts your abs to work.

It also strengthens your leg muscles as you will be moving them a lot.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

How to do it:

  • Get down into a high plank. Straighten your back and engage your core.
  • Now move your right knee towards your chest as close as you can.
  • Return it and simultaneously lift the left knee towards the chest too.
  • This sequence will have you moving your legs as if you’re running.
  • Spread your fingers on the floor for proper balance.
  • Keep up this alternating motion for 60 seconds.

 

 

6. Jump Squats HIIT for Weight Loss

The name of this exercise explains how it will be done.

But for the sake of clarity, we will still spell it out.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

This HIIT workout for weight loss will help you tone your leg muscles and strengthen them.

If you want to lose fat in that area, you will get that as well.

 

How to do it:

  • Stand with your back straight and feet slightly apart.
  • Jump as high as you can.
  • On landing, go down into a squat.
  • Go low so that your thighs are parallel to the ground.
  • Push yourself back up and follow it up with a jump.
  • Continue this process for the next 60 seconds.
  • By the time you’re done, you should be struggling to stay on your feet.
  • Now that’s high-intensity.

 

 

7. High Stepping HIIT for Weight Loss

This is another cardio workout in the form of HIIT. You will be out of breath before you know it.

HIIT workouts to lose weight will have you push yourself while putting your metabolism on overtime.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

 

How to do it:

  • Stand with your feet in your normal stance.
  • Raise your right knee such that your thigh is parallel to the ground.
  • On lowering it, raise the other knee.
  • You will start alternating the raised knees in rapid succession as fast as you can.
  • That way, it would look like you’re running on the spot.
  • Do this for 60 seconds before taking a rest.

 

 

8. Butt Kicks HIIT for Weight Loss

This one is similar to the one above. However, they serve a slightly different function.

Butt kicks HIIT workout for weight loss is another form of cardio and it will put your calves and thighs to work.

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

How to do it:

  • Stand tall in a normal stance.
  • Fold your right leg backward at the knee such that your heel is hitting your butt.
  • Alternate it with the other leg and continue in that fashion in rapid succession.
  • Do this for 60 seconds.

 

 

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9. Rope Jumping

This hit workout for weight loss is a great whole-body workout.

Rope jumping works almost all muscle groups in the body.

It trains your wrist flexors, glutes, quads, calves, core, biceps, etc.

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

To make it truly high-intensity, you have to do it as fast as you can.

HIIT workouts depend on the intensity to maximize its benefits.

 

How to do it:

  • Stand tall with your legs together and the ropes in your hands.
  • Start jumping as fast as you can to raise the intensity.
  • You can jump one leg and then switch to the other.
  • Alternate between forwarding jumps and backward.
  • Keep jumping at a fast pace for 60 seconds.

 

 

10. Treadmill Sprint for Weight Loss

This is a good HIIT workout for treadmills.

The way you will do it makes it a typical HIIT as it embodies intensity and interval.

This HIIT workout for weight loss works your calves, hamstring, core, etc.

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

How to do it:

  • Start by setting your treadmill to a 9 incline and speed of 12.
  • Sprint as fast as you can for 30 seconds and slow down into a walk for the next 15 seconds.
  • So you can alternate the intervals long enough to have a good effect, you will continue this for 1 to 2 minutes.

 

 

11. Russian Twists for Weight Loss

This hit workout for weight loss will stretch your abs facilitating fat burning.

It might not look like a HIIT workout routine but once you get started, you will be surprised how much of your breath it will take away.

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

How to do it:

  • Sit on the floor with your legs hovering.
  • Your torso will be inclined above the floor leaving you in a sort of V shape.
  • Now, twist to the right as far as you can, return to center and twist to the left.
  • Keep doing this for the next 45 seconds.
  • If you find it too challenging, you can drop your heels on the floor.

 

 

 

HIIT Workouts: 11 Best HIIT for Weight Loss and Flat Stomach at Home

 

 

 

 

 

Conclusion

People have been asking, “what are the best HIIT exercises?”, if you’re one of them, these ones are some of them.

If you want it to torch the excess fat in your body, committing to these ones will help you achieve that in record time.

When you’re combining the HIIT workouts for weight loss we have above, you should rest for 45 to 60 seconds.

What is most important is to commit to the workout at full blast. This will give you the maximum result.

Good luck on getting your hot bod for the summer.

Don’t forget to have fun!


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