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HIIT Workout for Fat Loss – FitnessBlender.com's At Home HIIT Workout Program for Weight Loss
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this is Fitness bunner's hit workout for fat loss you this workout routine consists of a five-minute warm-up a ten-minute hit routine followed by a 5-minute cooldown and stretch let's go ahead an get started with the cardio warm up our first exercise is butt kickers make sure you're moving those feet nice and quick try to get that heel up as close to your butt as you can you all right we're almost done about five seconds left our next exercise is stutter steps so when we're dropping down into a lunge one leg back behind you driving that knee forward and then placing that leg right back down again it's a nice quick motion driving up knee forward and then pushing that foot back move those arms up and back at the same time to make this more difficult make sure you're staying in a really nice low squat with that other leg the lower you go the harder it's going to be you've just got about five seconds left then we're gonna switch those legs do the same exact motion on the other side all right go and switch those legs go ahead and start right back into the motion and be really careful to make sure you're just as low on this side as you were on the other leg you almost done about five seconds left our next exercise is lateral jumps so go and start right into it jumping from left to right if you need to start with a nice short jump and then start building up wider and wider and wider you're trying to get as wide as you can the same time as staying as low as possible if you want to make it a little bit more difficult don't let that back leg actually touch the ground as you come across you almost done and letter relax our gonna give that cardio a little bit of a rest on to this next one the arm crossover swings make sure you keep moving rocking back and forth or walking in place swinging those arms back and forth making sure you're all saying which hand is on top each time you got about five seconds left and go ahead and let it relax remove into torso twist next keeping those feet facing forward just rotate those shoulders back and forth as far as you can try to keep those hips facing forward as best you can it's okay to let them rotate a little bit you want to get most of this rotation just from your torso you almost done just have one more exercise left the up and out jacks so this is a traditional jumping jack with the first motion and then with the second motion as those legs come out those hands can come directly up in front of that chest just about the shoulder height and then bring those hands right back down again jumping back out in that traditional jumping jack position you all right we got about five seconds left and let it relax alright that was the end of the warmup now we're going to start out with a hit routine got a 20 second active and a 10 second rest for this one let's go and get started with round number one our first exercise is the Sidewinder mountain climber five four three two one begin now starting out in a full push-up position you're going to jump those feet up as close to that left hand as you can then directly back to that push-up position then up to the right as far as you can just keep alternating sides back and forth trying to keep it as even as you can on each side five four three two one rest five four three two one begin you five four three two one rest all right good job has a first one next one is the toe touch jacks go ahead and stand up for this one five four three two one begin done almost identically to a regular jumping jack but at the very bottom when those arms and legs come together you're actually going to squat down and touch those toes those hands and then come right back up again just adds a little extra effort to that jumping jack five four three two one rest five four three two one begin you five four three two one rest all right good job moving back to that Sidewinder mountain climber for this next one five four three two one begin all right starting out in that full push-up position we're jumping those feet up as close to those hands you can just alternating each side five four three two one rest five four three two one begin you five four three two one rest all right good job into those or going back to the toe test Jax five four three two one begin maybe we're getting that jumping-jack position and then down into that squat trying to touch those toes try to get as low as you can try to get those hips as low as possible at the same time try to keep that pace nice and quick five four three two one rest five four three two one begin you five four three two one rest all right good job you just finished a round number one in between we're gonna do a two-minute active rest you don't need to do anything really crazy but you just can't stop moving so jog back and forth jog in place do high knees if you want to really get a good workout add in some jumping jacks or even something like alternating lunges you all right we're almost done we have about five seconds left I'm going to start right back into round number two our first exercise is a sidewinder mountain climbers five four three two one begin remember going from that full push-up position you're mean jumping forward tucking those feet up next to your left hand then back then up again next to that right hand just alternate back and forth five four three two one rest five four three two one begin you five four three two one rest alright moving on the next one the toe touch jacks five four three two one begin with that regular jumping jack motion you're going to squat down at the bottom trying to touch those toes and then right back up to a full jumping jack just keep that motion going nice and quick five four three two one rest five four three two one begin you five four three two one rest all right now we're gonna be moving back to that second round of the Sidewinder mountain climbers five four three two one begin now make sure you're trying to get those feet as close to those hands as you possibly can trying to rotate that torso just a little bit kicking those knees off to the side each time get as much range of motion as quickly as you can five four three two one rest five four three two one begin you five four three two one rest all right moving to that last round of the toe test jacks five four three two one begin keep this motion going nice and quickly we're trying to get as deep of a squat as you can reaching down to those toes try to get those hips nice and low then jump straight back up getting those arms up over your head five four three two one rest five four three two one begin you five four three two one rest all right good job that was into the hard part now for our cool down and stretch first exercise back to those butt kickers you almost done about five seconds left we're going to switch this to a slow buck kicker with arm swings so that leg comes up nice and high try to kick that butt alternating back and forth just shifting that weight the same time is crossing those arms in front of your body making sure you alternate which arm is on top each time you just about five seconds left let them relax remove into this irregular crossover toe touch that right legs and come over cross at that left stretched down touch those toes you and again about five seconds left we're gonna switch sides here in just a second and go and let it relax switch those sides bring that left leg over top of that right make sure that right leg stays straight and reach down touch those toes you almost done this next one you might need to lean up against a wall or the back of a chair we're doing a standing hamstring stretch now bring that right foot back into that right hand kind of squeeze that heel into that butt as close as is comfortable then kind of pull that knee back behind you using that gluten that hamstring muscle trying to stretch out the front of that quadricep the top of that thigh almost done we're gonna do the same thing on the opposite side and go and switch those legs that left leg comes up into that left hand again squeeze that heel to that but as close as comfortable then shove that knee back behind you until you get a stretch to the top of that thigh and even into the front of that hip you just about five seconds left and let it relax go and move up against a wall for this next one we're doing a wall chest stretch that hands me directly behind you those fingers facing back behind you I open that chest up tilting away from that hand as much as you possibly can should feel a stretch through that chest and possibly even into that bicep now if you're feeling a little bit more in your bicep and you are in your chest then just roll that shoulder to the inside that elbow is facing down all right about five seconds left and go ahead and let it relax when I switch sides with that opposite hand up fingers facing back behind you open that chest up as far away from that hand as you can and remember if that bicep is tighten up on you a little bit too much just roll the inside that elbow facing down you we've got five seconds left and let it relax all right good job you just finished fitness blenders hit workout for fat loss you
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I’ve been bulking and strength training hard core and have had almost no cardio for months. This is kicking my ass
Wait.. that was the warm-up??!!
3 jan 2024 done this workout ❤❤❤
First time I tried this, I could not even finish round 1. I was so impatient and demotivated that I stopped working out, since there was no impact on my weight. Then I picked myself up and tried some easier workout such as aerobic. after 2 weeks of doing aerobic, my weight did not change, but i came back to this workout and i could finish it, today. no break, no water, no pausing. i immediately felt better about myself. losing weight is so difficult, i've been trying and trying and the result was so insignificant. i feel so stressed out that i could not lose weight, at times i even feel depressed as my self-image was so bad. but today i could finish this workout with no break in between. i will keep doing it and hopefully one day i can write a comment saying i lost 5 kg like what others people did. keep going and never give up, to you all! 🙂
i still got it 🙂 thanks fitness blender you guys have been here for me for years now
i had a horrible bulking season tryna get the abs back. i heard hiit workouts will burn the fat without losing your gains. this killed me but it was a great quick workout
One request, could you also write down in the infobox, how many calouries each workout burns? 🙂
The workout is really great. Just what I needed. Is there any way you can incorporate an onscreen timer into the workout?
Don't hate food, food is what fuels you!
Don't feel bad, this is a tough one. Check out our playlists here on YouTube, and look for our videos under "Beginner", "Low Impact" or just regular "Cardio" (instead of our HIIT playlist, which is harder). Work your way up as you need to.
That's awesome to hear, thank you Stacy. I hope that we can help keep you active & healthy, lots of good stuff still to come 🙂
Hey Taylor, I'm glad to hear that you are feeling more optimistic – exercise can make a big difference with depression. Keep in mind that this workout in particular is actually pretty difficult; if you are just starting out, you may want to check out some of our easier videos first. We have almost 200 full length workout videos now, so be sure to miss it up so that you don't get bored! If you want something fun & challenging, try out *Red Light Green Light Cardio* or *When I Say Jump HIIT*
Welcome! Lots of good new stuff, each and every week.
Yes! Best mindset ever!
Wow 50 lbs?! Do you have pictures?
Definitely, we have lots of beginner workout videos, that would be a better place to start – this one is tough! Come back and try it again after a few months of some of our lower impact/less difficult ones and you will pull it off no problem.
Don't feel bad, this one is rough. You could always try one of our beginner or intermediate workout videos.
Don't download, if you want to keep the videos free!
Yes! Thank you so much!
Yuck!