Last Updated on July 14, 2021
Today I’m sharing a quick and easy HIIT Home Workout with you. If you want to squeeze in a great workout that makes you feel like a champion, you’re going to love it.
You can do this quick HIIT Workout at Home whenever you want to burn fat. This workout only takes 20 minutes and trains the entire body.
HIIT HOME WORKOUT
20-minute fat-burning Workout
How to do this HIIT workout at home.
- Warm-up with some light cardio and a few arm and leg stretches. Get my free stretch guide (and other free resources) when you become a CC VIP.
- This workout has 8 exercises. Do each exercise 15 times each (both sides when applicable), to complete one set.
- Do 3 full sets to complete this workout.
- Try to take little to no rest – between the exercises and sets – but obviously take a break if you need one.
- Once you’re done, cool down with some light stretching for 5-10 minutes.
Pin this Home HIIT Workout to Pinterest so you’ll have it forever.
HIIT Exercises for Home
Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.
SINGLE-LEG ROW HIIT EXERCISE
Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.
IN AND OUT EXTENSIONS
Stand holding your dumbbells down in front of you. This is your start position. Lift your arms up in front of you until they’re in line with your shoulders, then lower back down. Immediately lift the weights up and out to the side until they’re in line with your shoulders. Reverse the movement, bringing your arms back down to the original start position to complete one rep.
PLIE SQUAT + SIDE CURL HIIT EXERCISE
Stand with feet slightly wider than shoulder-width apart with your toes turned out. Hold dumbbells down with your wrists facing away from your body. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your hands up towards your shoulders as far as you can. To complete a rep, quickly reverse the movement and push up through the heel as you lower your arms back down to the start position.
LUNGE + PULL YOUR PANTS UP HIIT EXERCISE
Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. As you lower, pull the weights up towards your armpits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.
IN AND OUT CURLS
Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up toward the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.
OVERHEAD PRESS + LUNGE HIIT EXERCISE
Stand in a split stance with one leg in front and the other with your hands in line with your shoulders while holding dumbbells. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Don’t let your knee extend past your toes. As you lower, push your hand up overhead until your arms are fully extended. To complete the rep, exhale and quickly reverse the movement pushing up through the heel and lowering the hands back down into your shoulders.
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
That’s it! Leave me a comment and let me know what you think about this workout.
Your Coach and Biggest Cheerleader
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