4-Week Fat-Burning HIIT Workouts (At Home)

Most people believe spending endless hours a week on cardio exercises is the fastest way to achieve body transformation.

However, the fact is that you can burn fat and boost your fitness quicker by doing HIIT workouts at home.

 

4 week hiit workout plan

While moderate-intensity exercise generally improves body weight and body fat composition, it doesn’t significantly reduce body fat as much as high-intensity interval training (HIIT) [1].

According to a 2010 study, you can lose significant weight and fat by doing HIIT and aerobic exercises rather than limiting yourself to resistance training only.

If shedding fat is your goal, including HIIT workouts at home in your fitness plan is advisable.

Apart from allowing you to exercise in the shortest time possible and burning the most calories, HIIT is effective at improving heart health and endurance [2].

High-Intensity Interval Training (HIIT) saves time and boosts metabolism. What makes HIIT workout effective as a fat burning workout is that it produces excess post-oxygen consumption, (EPOC). Try this free fat burring HIIT workout
hiit workout for beginners

How often should you do HIIT?

While High-intensity interval training workouts have incredible benefits, there are also risks associated with doing too much. 

HIIT sessions should not be performed more than three times a week to avoid over-training and fatigue. You can do moderate or low-intensity training every other day for the rest of the week.

It is exactly this that you will see in this 4-week at-home HIIT workout routine. You will start each week with one day of HIIT, followed by a rest day, then another HIIT day.

On the 4th day of the week, you’ll do moderate workouts followed by another HIIT day. The last two days of the week will include a low-intensity workout and a complete rest day.

Here is what this HIIT workout will look like:

  • Monday HIIT
  • Tuesday Rest
  • Wednesday HIIT
  • Thursday Moderate intensity
  • Friday HIIT
  • Saturday Low intensity
  • Sunday Rest

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4-Week Fat Burning HIIT Workouts At Home

HIIT Workout Week 1 of 4

Warm-up

  • Jumping jacks- 30 sec
  • Arm circles- 30 sec
  • Good mornings – 30 sec
  • Knee circles- 30 sec clockwise
  • Knee circles- 30 sec anticlockwise
  • Hip circles – 30 sec clockwise
  • Hip circles – 30 sec anticlockwise
  • Jumping jacks – 30 sec

Monday- HIIT Leg Workout Round 1

Do the warm-up

  • Kettlebell swings – 30 seconds
  • 40 seconds rest
  • Sumo/ Plie squats- 30 seconds
  • 40 seconds rest
  • Jumping lunges- 30 seconds
  • 40 seconds rest
  • Single-leg Romanian deadlifts- 30 seconds
  • 40 seconds rest
  • Burpees- 30 seconds
  • 40 seconds rest
  • Single-leg glute bridges – 30 seconds
  • Calf raises – 30 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Tuesday

  • Rest

Wednesday- Upper Body HIIT Round 1

Do the warm-up

  • Dumbbell bench press -45 seconds
  • Jab, cross- 30 seconds
  • 45 seconds rest
  • Bent over rows- 45 seconds
  • Jab, cross- 30 seconds
  • 30 seconds rest
  • Bicep curls- 45 seconds
  • Jab, cross- 30 seconds
  • Triceps kickbacks – 45 seconds
  • Shoulder press – 45 seconds
  • 45 seconds rest
  • Reverse curls- 45 seconds
  • Jab, cross- 30 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Thursday- Moderate Intensity Workout

  • 30 minutes of a moderate-intensity workout such as hiking, cycling, fast walking, aerobics, etc.

Friday- Full Body HIIT Workout

Do the warm-up

  • Dumbbell wood chop lunges- 45 seconds
  • Plank up and downs- 30 seconds
  • 30 seconds rest
  • Romanian deadlifts- 30 seconds
  • Concentration curls – 30 curls
  • 30 seconds rest
  • Chest flyes- 30 seconds
  • Tricep dips- 30 seconds
  • 30 seconds rest
  • Jump squats – 30 seconds
  • Donkey kicks-30 seconds
  • 30 seconds rest
  • Lying leg raises- 30 seconds
  • Mountain climbers – 30 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Saturday – Low-Intensity Workout

  • 30 minutes of low-intensity exercise or a full-body stretch routine.

Sunday

  • Complete rest

Please Note: This 4-week at-home HIIT workout plan is free. I earn my income from ads when you visit the blog, so I am unable to provide the full PDF at no cost. If you need a complete PDF copy, you can support me by purchasing the 4-week at-home HIIT workout plan.

Buy Now

HIIT Workout Week 2 of 4

Monday- HIIT Leg Workout Round 1

Do the warm-up

  • Kettlebell swings – 45 seconds
  • Crunches- 30 seconds
  • 45 seconds rest
  • Sumo/ Plie squats -45 seconds
  • Mountain climbers -30 seconds
  • 45 seconds rest
  • Jumping lunges- 45 seconds
  • Russian twists- 30 seconds
  • 45 seconds rest
  • Single-leg Romanian deadlifts- 45 seconds
  • Plank up and downs- 30 seconds
  • 45 seconds rest
  • Single-leg glute bridges -45 seconds
  • Calf raises- 45 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Tuesday

  • Rest

Wednesday- Upper Body HIIT Round 1

Do the warm-up

  • Dumbbell bench (floor) press- 45 seconds
  • Triceps extensions- 30 seconds
  • Mountain climbers- 30 seconds
  • 45 seconds rest
  • Bent over rows- 45 seconds
  • Hammer curls- 30 seconds
  • 45 seconds rest
  • Chest flyes- 45 seconds
  • Triceps dips- 30 seconds
  • Jumping jacks-  30 seconds
  • 45 seconds rest
  • Sumo deadlift-45 seconds
  • Bicep curls- 30 seconds
  • 45 seconds rest
  • Shoulder press-45 seconds
  • Reverse curls-45 seconds
  • Jab, cross-30 seconds
  • 1 minute rest

Repeat twice (do the whole round three times)

Please Note: This 4-week at-home HIIT workout plan is free. I earn my income from ads when you visit the blog, so I am unable to provide the full PDF at no cost. If you need a complete PDF copy, you can support me by purchasing the 4-week at-home HIIT workout plan.
Buy Now
Thursday

  • Rest

Friday-Moderate Intensity Workout

  • 40 minutes of moderate-intensity workouts such as hiking, cycling, fast walking, aerobics, etc.

Saturday-Low-Intensity Workout

  • 25 minutes of low-intensity exercise or a full-body stretch routine.

Sunday

  • Rest

HIIT Workout Week 3 of 4

Monday- HIIT Leg Workout Round 1

Do the warm-up

  • Pulse squats-30 seconds
  • Kettlebell swings- 45 seconds
  • Crunches-30 seconds
  • 1 minute rest
  • Good mornings – 30 seconds
  • Sumo/ Plie squats-45 seconds
  • Mountain climbers -30 seconds
  • 1 minute rest
  • Donkey kicks-30 seconds
  • Jumping lunges-45 seconds
  • Russian twists-30 seconds
  • 1 minute rest
  • Fire hydrant-30 seconds
  • Single-leg Romanian deadlifts-45 seconds
  • Plank up and downs- 30 seconds
  • 1 minute rest
  • Side leg raises-30 seconds
  • Single-leg glute bridges -45 seconds
  • Calf raises – 45 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Tuesday

  • Rest

Wednesday- Upper Body HIIT Round 1

Do the warm-up

  • Dumbbell bench (floor) press – 45 seconds
  • Triceps extensions-30 seconds
  • Jab, cross- 30 seconds
  • 45 seconds rest
  • Bent over rows-45 seconds
  • Hammer curls-30 seconds
  • 45 seconds rest
  • Chest flyes- 45 seconds
  • Triceps dips- 30 seconds
  • Burpees- 30 seconds
  • 45 seconds rest
  • Sumo deadlift- 45 seconds
  • Bicep curls- 30 seconds
  • 45 seconds rest
  • Shoulder press-45 seconds
  • Reverse curls- 45 seconds
  • Jab, cross- 30 seconds
  • 1 minute rest

Repeat twice (do the whole round three times)

Thursday

Rest

Friday- Moderate Intensity Workout

  • 40 minutes of moderate-intensity workouts such as hiking, cycling, fast walking, aerobics, etc.

Saturday- Low-Intensity Workout

  • 30 minutes of low-intensity exercise or a full-body stretch routine.

Sunday

  • Rest

Please Note: This 4-week at-home HIIT workout plan is free. I earn my income from ads when you visit the blog, so I am unable to provide the full PDF at no cost. If you need a complete PDF copy, you can support me by purchasing the 4-week at-home HIIT workout plan.
Buy Now

HIIT Workouts at Home Week 4 of 4

Monday- HIIT Leg Workout Round 1

Do the warm-up

  • Pulse squats- 45 seconds
  • Kettlebell swings – 45 seconds
  • Crunches-30 seconds
  • Reverse crunches
  • 1-minute rest
  • Good mornings – 45 seconds
  • Sumo/ Plie squats- 45 seconds
  • Mountain climbers -30 seconds
  • Side planks- 30 seconds
  • 1 minute rest
  • Donkey kicks- 45 seconds
  • Jumping lunges-45 seconds
  • Russian twists- 30 seconds
  • Hollow hold- 30 seconds
  • 1 minute rest
  • Fire hydrant- 45 seconds
  • Single-leg Romanian deadlifts- 45 seconds
  • Plank up and downs-30 seconds
  • Flutter kicks -30 seconds
  • 1 minute rest
  • Side leg raises- 45 seconds
  • Single-leg glute bridges -45 seconds
  • Calf raises – 45 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Tuesday

  • Rest

Wednesday – Upper Body HIIT Round 1

Do the warm-up

  • Dumbbell bench (floor) press – 45 seconds
  • Triceps extensions- 30 seconds
  • Dumbell lateral raises -30 seconds
  • Jab, cross- 30 seconds
  • 1 minute rest
  • Bent over rows – 45 seconds
  • Hammer curls- 45 seconds
  • Jab, cross-30 seconds
  • 1 minute rest
  • Chest flyes-45 seconds
  • Triceps dips- 45 seconds
  • Burpees- 30 seconds
  • 1 minute rest
  • Sumo deadlift- 45 seconds
  • Bicep curls- 30 seconds
  • Shoulder press-45 seconds
  • 1 minute rest
  • Front raises-30 seconds
  • Reverse curls- 45 seconds
  • Jab, cross- 30 seconds
  • 1 minute rest

Repeat twice (do the whole round three times)

Thursday

  • Rest

Please Note: This 4-week at-home HIIT workout plan is free. I earn my income from ads when you visit the blog, so I am unable to provide the full PDF at no cost. You can download week 1 and week 2 further down for free. If you need a complete PDF copy, you can support me by purchasing the 4-week at-home HIIT workout plan.
Buy Now

Friday- Full Body HIIT Workout

Do the warm-up

  • Dumbbell wood chop lunges- 45 seconds
  • Plank up and downs- 45 seconds
  • 45 seconds rest
  • Romanian deadlifts – 45 seconds
  • Concentration curls – 45 curls
  • 45 seconds rest
  • Chest flyes – 45 seconds
  • Tricep dips- 45 seconds
  • 45 seconds rest
  • Jump squats- 45 seconds
  • Donkey kicks-45 seconds
  • 45 seconds rest
  • Lying leg raises- 45 seconds
  • Mountain climbers- 45 seconds
  • 1 minute rest

Repeat twice (do the round three times)

Saturday- Low-Intensity Workout

  • 30 minutes of low-intensity exercise or a full-body stretch routine.

Sunday

  • Complete rest

References

[1] Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

[2] Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201

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