30 Minutes HIIT Home Workout

30 Minutes HIIT Home Workout

30 Minutes home HIIT Workout – Weight loss Exercises at Home – HIIT Workout for Weight Loss & General Fitness

In current COVID 19 times, when GYMs and Fitness centers are now fully or partially open, are you in search of a relentless, speedy, full-body exercise that you can do in the solace of your own home – all in less than 30 mins? If yes 30 minutes HIIT home workout is for you.  Happy reading.

The two most famous reasons with regards to not working out:

  • I don’t find time in my busy schedule.
  • I don’t have time to go to the gym.

30 Minutes HIIT home Workout – Weight loss Exercises at the Home article is going to deal with both of those excuses.

These workouts can be done by male and female both at the comfort of your home, without the need for any exercise equipment, and at any time suited to you. All you requirement for this exercise is your body, water, a towel, and comfortable sports clothing.

This program is short but of high intensity, these workout schedules will challenge your strong continuance, coordination, athletic dexterity, and cardiovascular framework.

At the end of the day, it will consume a lot of energy, you’ll move a great deal, get drained, and your heart will race.

30 minutes home workout is going to introduce you to HIIT training.

What is HIIT Training?

HIIT (High-Intensity Interval Training) is nothing but a cardiovascular training routine arranged in a manner where you will work at a very high intensity for a short duration and rest for a short duration.

A proper HIIT workout is done when a person pushes him or herself to the maximum limit. A HIIT Workout is of a length of 20 sec to 90 seconds, which is the opposite of steady-state cardio like running, cycling, etc

Benefits of HIIT Training

There are many benefits associated with HIIT Workouts such as boosting endurance, increasing metabolism, regulating insulin levels, and losing body fat. We all know that exercise burns fat, but the fact is the more intense the exercise, the more fat it burns.

Unlike other cardiovascular exercises, HIIT is an excellent combination of cardio and strength training as many calisthenic or let us say body-weight exercises, strength exercises using dumbbells, kettlebells, and barbells are included in a HIIT Session.

Hence, it will burn fat even much after you have completed your workout. Whereas only cardio burns the fat only for the time you are working out.

Rest is also a very important or rather integral part of any HIIT training session to be successful. The rest between each set is a very crucial part of the workout. If you don’t recover from the previous grilling session, you will not achieve the same high intensity for your next session.

This shift from low intensity to high intensity back and forth leads to excellent cardiovascular condition and fat burning.

Workout – HIIT

We have 2,  30 Minutes Home Workout HIIT sessions listed out here for both males as well as females, which would focus on beginner and intermediate level.

These programs will help you lose weight, improve cardiovascular endurance, and muscle strength. This would be excellent programs for overall general fitness too.

Each exercise listed in the HIIT sessions can be done with low intensity for the beginners, which you can watch on our YouTube videos. We have not used weights in these workouts for a practical purpose.

30 Minute HIIT Home Workout – Part 1

Warm-up and Dynamic Stretching – 5 Min

Circuit 1

  • Burpees
  • Jumping Jacks
  • Leg Raises
  • Circuit 2
  • Spider Burpees
  • Spot Jogging
  • Russian Twist
  • Circuit 3
  • Squat Jump
  • Side Toe Touch
  • Ab Planks (60 Sec)

Cool Down and Stretching 5 Min

30 Minute HIIT Home Workout – Part 2

Warm-up and Dynamic Stretching – 5 Min

Circuit 1

  • Inch Warm
  • Standing Side Kick
  • Oblique Crunches
  • Circuit 2
  • Lunge Jumps
  • Standing Cross crunches
  • Plank Up & Down
  • Circuit 3
  • X Jump
  • Squats with Jack
  • 45 Degree Hold

Cool Down and Stretching 5 Min


Lastly, if your goal is to lose weight, it is important to understand that a good 30 minutes home workout sessions cannot replace a good healthy diet. Watch out on your carbohydrate intake, keep yourself hydrated, and sleep well.

A healthy male requires 2500 cal per day whereas healthy female requires 2000 cal per day approximately. Try Intermittent fasting for faster and better results. Stay Fit Stay Healthy.

“Exercise should be regarded as a tribute to the heart.”


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