Posted on October 18, 2016 by Kate Halsall

fat burning hiit workout

Here’s a great little fat burning HIIT workout that I’m enjoying at the moment. Altogether it’s 30 minutes of great fat burning HIIT – and you feel all of it!

I’ve split it into 3 sections – Cardio, Resistance and Core. In each section you have 10 exercises. Each exercise is a minute long. THERE IS NO REST BETWEEN EXERCISES IN THE SECTION. You can rest once your 10 minutes is done – and then if you have any energy left, start another section! Personally, I do all 3 sections starting with the cardio. I use the first 2 exercises as my warm up. You do need some kit for this. As I’ve been using it in some of our classes, I recommend a step, some dumbbells and a mat. You are doing loads of reps though so don’t go too heavy!

Some exercise for this awesome fat burning HIIT workout need explaining first (so that you know what you’re doing!)

  • Ninjas – it’s where you jump as far forward as possible and run back to your starting position
  • Squat flutter – Squat, scissor your legs and squat
  • Toe touches – on your back, legs up in the air, reach for your feet (with or without dumbbells)
  • Ab Grabs – my favourite! Sit down, hands behind you, lift your bum off the floor (so weight into your hands). Lift one leg in the air and touch it with the opposite hand. Return to starting position and repeat with the other hand!
  • Squirms – on your back, lifting your head and shoulders off the floor, reach down to alternate ankles.
  • Box – that’s right – box with the dumbbells
  • DB Single Arm Snatch – lovely demonstration here: https://www.t-nation.com/training/tip-do-the-dumbbell-snatch

The Sections……..Have Fun!!

Cardio Resistance Core
Jog Chest Press Side Crunches
Star Jumps Renegade Rows Ab Cycles
Step Ups Lunge & Curl Mountain climbers
Ninjas Box Side Plank
Squat Thrusts Squat & Press Toe Touches
High Knees Curtsy Lunge Ab Grabs
Box Jumps Lateral Side Raises Plank
Squat Flutter Tricep Extension Squirms
Side Jumps DB Single Arm Snatch Russian Twists
Burpees Squat & Kick V Sit

Try this great fat burning HIIT workout as part of your weekly training regime and let us know how you get on!