Did you know that you can get an effective fat burning workout without leaving your living room? No matter your fitness level or age, High-Intensity Interval Training (HIIT) workouts are a great way to get started.
One of the most impactful steps you can take to improving your overall health and well-being is bidding farewell to excess belly fat. While the visual aspect matters, the true motivation behind trimming that waistline should be centered on elevating your health. Excess abdominal fat is linked to various health risks, such as heart disease and type 2 diabetes.
Here's the good news: you don't need a gym membership to dive into the exercise game. When you elevate that heart rate, you're not merely burning calories but also saying goodbye to fat. And here's the kicker—you can achieve this with simple bodyweight and dumbbell exercises that you can effortlessly perform at home. No need for fancy equipment—just you, a few moves, and the comfort of your own space.
These follow along HIIT workouts will help you reach your goals. You might even discover yourself feeling fantastic and enjoying the workout. Let's turn each day into a step towards a healthier, more vibrant version of yourself, regardless of your age!
Why Choose HIIT for Belly Fat?
Belly fat is notoriously stubborn and can be challenging to shed. HIIT workouts, characterized by alternating exercise intervals with rest periods, have proven to be effective in burning subcutaneous fat, particularly around the belly area. This is because they elevate your heart rate and metabolism, resulting in increased calorie burn and fat loss in a short period. Even better, there's an afterburn effect that continues to burn calories in the hours following your workout.
Numerous studies have demonstrated the superiority of HIIT workouts in promoting fat loss in the belly area. For instance, a study published in the Journal of Obesity in 2011 found that HIIT was more effective at reducing subcutaneous abdominal fat compared to steady-state cardio in overweight women. Additionally, research published in the International Journal of Obesity in 2015 showed that HIIT not only led to greater fat loss but also resulted in more significant reductions in visceral fat, the deeper and more harmful fat stored around the organs. These findings underscore the potential of HIIT as a potent tool for targeting stubborn belly fat and improving overall body composition.
Here are 5 workouts to follow at home to get started:
Workout #1: 5 min Cardio for Weight Loss & Fat Burn - Intermediate
Play this workout with music here.
Workout Details:
Movements:
Pulsing Jump Squat
Frog Jump
Vertical Jump
High Knee
Jumping Jack Plank
40s/20s, 1 Round, No Equipment
Workout #2: Fat Burning Cardio & Abs Workout - Advanced
Play this workout with music here.
Workout Details:
Movements:
Vertical Jump
X Crunch
Jumping Jack Plank
Side to Side Hop (Hands on Floor)
Squat Jack, Full Plank with Tricep Touch
40s/30s 60s/30s, 3 Rounds, No Equipment
Workout #3: 5 min Cardio for Beginners
Play this workout with music here.
Workout Details:
Movements:
Jog in Place
Walking High Knees
Vertical Jump
Invisible Jump Rope
Jumping Jack
40s/20s,1 Round, No Equipment
Workout #4: 17 min Cardio & Abs for Beginners
Play this workout with music here.
Workout Details:
Movements:
Sprint in Place
Burpee with Four Steps
Split Leg Lift
Side Shuffle
X Jump
Toe Reach
30s/20s, 3 Rounds, 2 Circuits, No Equipment
Workout #5: Intense Full Body Cardio Strength Workout for Fat Loss - Advanced
Play this workout with music here.
Workout Details:
Movements:
180 Jump Squat
Lateral Hop Over Weights
Weighted Burpee
Single Arm Squat Press with Twist (Left)
Plank-up
Single Arm Squat Press with Twist (Right)
Equipment: Dumbbells
40s/30s 60s/30s, 3 Rounds, 1 Circuit
Free Workouts
Need more cardio workouts at home? Try any of these cardio workouts to reach your goals.
