HIIT Workout For Instant Weight Loss | 17 Effective No Equipment Exercises

How to do HIIT Workout For Instant Weight Loss

Many people think that reducing weight while staying at home is difficult due to a lack of physical exercise.

However, being at home does not mean that you must stop your active lifestyle. You don’t have to go to the gym to work out, you may do that at home as well.

There is a variety of exercises, you can perform at home and without the help of equipment. People often are confused about what to do for weight loss.

Most of them try cardio as well as some strength workouts but do not get the desired results.

So, If you are also done with cardio and strength workouts and want to lose weight fast, You can try HIIT Workout for instant weight loss.

What Is HIIT Workout?

HIIT simply means High-Intensity Interval Training, The fastest fat-melting workout is also one of the simplest, requiring less than 20 minutes from start to finish.

HIIT encourages you to act quickly, very quickly, for a short amount of time. HIIT is great if you don’t have a lot of time.

The HIIT is also known as a “one-minute workout” because a variation of this training approach consists of only 60 seconds of extremely strenuous exercise, In 20-second bursts separated by rest intervals, a cycle is repeated several times.

Many studies have found that short, intensive exercises enhance health markers such as aerobic fitness, reduced blood pressure, and more stable blood sugar.

Workouts such as HIIT can also burn more calories and reduce more visceral fat than conventional endurance exercises such as running walking, jogging, and cycling at a moderate speed for an hour or more.

Is HIIT The Best Exercise Regimen For Instant Weight Loss?

HIIT Workout For Instant Weight Loss

Interval training is undoubtedly a time-efficient technique to burn calories in an easy manner.

Researchers have repeatedly demonstrated that people may burn almost equal amounts of calories in HIIT programs lasting 20 minutes as compared to longer continuous exercise routines lasting 50 minutes.

The reason for that, higher-intensity exercises, like interval training or HIIT, results in a greater disturbance of the body’s homeostasis, and it literally takes more energy and oxygen to return it to normal basal levels.

To burn a lot of calories, you must exercise for a longer period of time. HIIT routines, by definition, are shorter.

So, if you want to lose weight, you should try a longer interval workout routine, and you should definitely look at your nutrition and diet. This is especially true if your workout routine is only 20 minutes long.

HIIT Workout For Instant Weight Loss

If you want to lose weight quickly, the HIIT workout routine can greatly help you. To help you get started, we’ve created a list of the best and most effective HIIT workouts.

These HIIT workouts for instant weight loss are easy-to-do exercises and may be done yourself or with a training partner.

Workout Format

HIIT Workout For Instant Weight Loss

25 Seconds, 10-second rest, 25 seconds. 20 Second rest in between two exercises.

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The Warm-Up

Before heading over to start, we first do some warmup exercises to activate and stretch your muscles.

It will get the blood pumping around your joints and muscles. The warmup is necessary to make you exercise-ready and prevent injuries.

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Arm Circles

Stand straight with your feet shoulder-width apart and your arms parallel to the floor. Move your arms forward in small, controlled circular motions.

Gradually expand the range of the circles until you feel a stretch in your triceps. After around 25 seconds, take a 10-second rest and reverse the direction of the circles.


Stand straight with your feet shoulder-width apart and extend your arms parallel to the floor.

Twist your upper body and arm to the left while stretching your shoulder and back, relax and repeat the same to your right.

Hamstring Sweeps

Stand straight and keep one of your legs straight in front of you and slowly bend at your knee. Roll your hands to the ground and come back up. Repeat the same on the other leg as well.

Quad Stretch

Stand on one leg only. If you require support, hold anything solid, such as a wall or a chair.

Bend your right knee and pull your heel up to your buttocks. With the opposite (left) hand, reach towards your ankle.

Try to keep your knees close together. Allow your shoulders to relax. You will feel a slight pull down the front of your thigh and hip as you keep your leg bent.

Breathe deeply and hold the stretch for 5 seconds, and release & repeat on the left leg.

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Start HIIT

Start HIIT Workout For Instant Weight Loss

Jumping Jacks

After a fast dynamic warm-up to stretch your muscles (running on the spot or butt-kickers work well) begin with jumping jacks, keeping the knees slightly bent, and putting the full range of motion into each arm and leg movement.

Lateral High Knees

start sprinting on the spot from a standing position, with your arms bent at ninety degrees at your sides, rising your knees to waist height, and sprinting to the left with each stride.

Take two to three steps to the left, then back to the right. As though you were sprinting, move your hand up and down.

Avoid leaning backward by staying on your toes and keeping your spine erect and straight.

Skater Jumps

While standing bend your left knee to lower your hips a few inches, then explosively push off with your standing left foot to jump to the right to land on your right foot.

Repeat on the opposite side; You should jump as far as possible so that when you land, you can immediately take off again in the opposite direction.


Begin by standing with your feet hip-distance apart, looking straight ahead, and maintaining a straight upper body.

Raise your left leg to hip height while skipping over the ball of the right foot.

Stand on both feet after striking the ground below your center of mass with the ball of your left foot. Keep switching sides and keep moving forward.

Your arms should be in sync with the movement of your legs, just like they do when running. Your leg should be bent towards your shin while doing the A-skip.

Lateral Slams

Brace your core and bend your knees slightly. Twist your body up and to the side, starting from the right, and move your hands, as if you were throwing a medicine ball.

Make sure you don’t shift your feet. Return to your starting position in a smooth, fluid motion. Repeat the process on the opposite side.

Scissor Squat Jumps

Stand at the end of an exercise mat, arms by your sides, and feet hip-width apart. Jump while your right leg is forward.

Keep your legs straight and outstretched, without bending your knees, so that they resemble the blades of a pair of scissors.

When you land, bend your knees slightly to complete the squat. Rep with the other leg.

Lateral Shuffle

Sit your hips back and jump slightly sideways to the right, maintaining a strong core and a slight bend in the knee.

When you reach your right foot, touch the ground with your left hand. Return to your feet and jump to the left, keeping your right hand toward your left foot.

Overhead Lateral Bounds

Maintain a straight posture with your hands over your head. Leap to the left laterally. Land on your left foot and move your hands to the left.

As soon as you land on your left foot, hop to your right foot. This concludes the first iteration. Repeat for the appropriate number of times.

Burpee Push-Up

Begin by standing with your feet shoulder-width apart. Place your palms on the ground and reach down. Kick your feet backward to get into the push-up pose.

Lower your chest to the ground and push yourself back up. Reintroduce your feet and then stand up. This ends the first iteration.

V-Sit Punches

Sit on the ground with your feet together to form a V. Keeping your core strong and your back straight, lift your legs 6-8 inches off the ground.

Keeping your body taut, extend your left arm straight out (similar to a jab) and then pull it back in as you strike with your right, That’s a V-sit cross punch.

Continue punching back and forth for the recommended number of reps, then lower your legs back to the ground.

Oblique Mountain Climber

Starting in a high plank posture with your shoulders over your wrists, your fingers wideout, your feet hip-width apart, and your weight resting on the balls of your feet.

From the shoulders to the ankles, the body should maintain a straight line.

Maintain a flat back and gaze between hands as you brace your core, lift your right foot off the floor, and rapidly push your knee to the left side of your chest.

Return to the starting position and repeat with the left leg, pressing the knee toward the right side of the chest.

As if sprinting, alternating pushing knees in toward the opposing side of the chest.

High Plank with T Rotations

Start on the floor in a tabletop pose, with hands directly under shoulders and knees bent directly under hips.

Step back one leg at a time to come into a high plank pose on your hands, consciously pressing your heels and glutes together and drawing your navel in toward your spine.

While raising your left arm, press your right hand into the floor while rotating your hips and shoulders to lift your left arm up toward the ceiling.

Lower your left hand to the floor and repeat on the other side.

Stretch And Cool Down

As you just have finished a HIIT workout, due to this intense effort your body becomes hot and maybe stiff as well.

To avoid any harm and injury, you must do some stretch and cool-down exercises.

Now stretch your body, You can do cat stretches, yoga poses, and some deep breathing exercises to cool down your body.

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Cat Stretch

Begin on all fours, with shoulders over wrists and hips over knees. Inhale slowly, then exhale by rounding your back and lowering your head toward the floor (this is the Cat posture).

Inhale and arch your back as you elevate your head, chest, and tailbone toward the ceiling. That is one rep. You should feel a stretch in your back, as well as maybe in your glutes and shoulders.

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How many times in a week can I do abs and HIIT workouts whether both on the same day or on separate days?

People are often confused about how much HIIT is good in a week, and whether an abs or strength workout can be done with HIIT.

I would say here that first, you must understand the process of muscle building. When you repeatedly lift weight your muscles and fibers break.

For building your muscles rest is pretty much necessary. When you give rest to these muscle fibers they get repaired also new fibers are built.

Which adds thickness to your muscles, So If you want to grow muscles as abs are also muscles, you must give time to repair broken muscle fibers.

You can do abs and HIIT on the same day but don’t do them daily or I must say, don’t train the same muscles daily, give them time to recover and repair.

So I suggest, you should not do HIIT or Abs workout or both more than 3 to 4 times per week.

The Bottom Line

It’s a great strategy to work out because most of us can do almost any physical activity for 40 seconds or so.

It’s a lot more psychologically feasible than, say, hammering a treadmill for 30 minutes or so.

In terms of results, HIIT is one of the most efficient ways to burn calories and fat, and your body will feel the benefits for up to 24 hours after the workout session is over.

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