Fat-Burning HIIT Workout at Home
A 25-minute no-equipment interval circuit: burpees, jumps, mountain climbers and planks — high heart rate, every muscle working.
About the program
Six exercises back to back, about 30–40 seconds of work each (or the listed reps), 15–20 seconds between exercises, 1–2 minutes between rounds. Four rounds plus warm-up and cool-down fit into 25 minutes.
Interval training burns a lot of calories in little time, but fat comes off through a calorie deficit — training speeds it up and keeps your muscle.
Who it is for
Anyone who wants to lose fat and build conditioning at home. You need healthy knees and heart; beginners start with two rounds.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Interval circuit
24 sets
How to progress
Add a round every two weeks (up to 5), then shorten the rest between exercises. Swap jumps for steps if your knees ask for it.
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