Workout Schedule To Lose Weight At Home

Joe Wicks. But it's fair to credit him with bringing it to the masses.) Not only can you work up a sweat without the cost or commute of a gym, but it's a seriously speedy and efficient way to exercise. Especially if you're a new parent or have a jam-packed day of meetings.

What might come as news to you, though, is that there's more to HIIT than burpees and mountain climbers — read on to learn everything you need to know about the trending way to train.

HIIT (high-intensity interval training)is a form of interval training that involves short bursts of super-intense exercise with periods of rest or lower intensity exercise in between. Proven to boost metabolism and build strength, it packs in the same benefits of lower and moderate-intensity aerobic workouts in a much shorter time.

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So, unfurl your exercise mat, dust off your dumbbells (optional) and pick one of the high-intensity workouts below — close your curtains if you’re worried about being seen jumping, tucking, pressing and pushing your way to HIIT-fitness — and get stuck in!

Even if you're short on time, a quick at-home workout (see: micro-HIIT workouts, which can be anything from 3-20 minutes) can blow off steam and boost your metabolism .

Not convinced? Let's talk Tabata training. Discovered by Japanese scientist Dr. Izumi Tabata and a team of fitness researchers, their studies showed that if you push yourself as hard as you can for 20 seconds — we're talking flat-out — and rest for 10 seconds, repeatedly for four minutes, you actually make better fitness gains than half-arsing around on your mat for an hour.

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A quick burst of movement to fire you up with energy and endorphins. Tag onto the end of a workout or perform alone. Just make sure to work hard during the 'on' periods – it's only five minutes, after all!

Perfect for beginners, this mega-short HIIT workout is only five exercises long and you'll be working for 40-seconds with 20-seconds rest in between each one. It's comprehensive, with handy timers counting to each breather, so you can go at your own pace!

It's only five minutes long, but don't let that fool you – it's still a hard HIIT workout. From skaters to side-climbers (a variation of mountain climbers), you'll repeat a five-move circuit twice through for a properly good sweat sesh.

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Another Bowflex goodie, this HIIT workout session combines moderate-intensity exercises with high-intensity exercises for a proper cardio burn. Ending up a sweaty mess = guaranteed.

If you're looking for a lightning-quick and easy-to-follow HIIT sesh from the King of HIIT, look no further. Five exercises repeated four times, working for 20 seconds on with 10 seconds rest, plus Joe's good-humoured pepping up. 10 minutes doesn't sound long, but it'll burn. Trust us.

No matter where you are in your fitness journey, this workout is a must. Suitable for beginners and those who count burpees to fall asleep, this short HIIT blast will fire up your muscles and get your blood pumping. Want more HIIT workouts for beginners? Just take your recovery break sooner, then join into the next exercise.

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Emi Wong's full-body HIIT workout will help you lose fat, tone up and increase your cardiovascular fitness – all from the comfort of your own home! Expect jumping jacks, side plank rotations, half-burpees and a good ol' forehead sheen to boot.

Take any prisoners when it comes to home workouts. Heather Robertson's speedy HIIT session targets every major muscle group in the body to burn fat and tone lean muscle. Make sure to give it everything you've got left in the tank!

Thanks to Nourish Move Love, getting in a quick-HIIT workout at home has never been easier. With a mix of bodyweight strength exercises and cardio exercises, you'll work hard while building strength. But beware, there's no rest between exercises, so go at your own pace. If you can't keep up, just slow down to a rhythm you can maintain.

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A bonafide fitness superstar, PT Krissy Cela is ready to torch some serious cals in this short HIIT workout. You'll be working for one minute at a time with a short rest between intervals, so make sure to keep an eye on the bottom right-hand corner of the screen to see what's coming up next.

If you need a HIIT workout that can be modified for different skill levels – perhaps you're working out with a housemate or family member — then this is for you. Two instructors, one demonstrating the easier modification and one doing the more challenging modification, so you can scale based on your ability. Gotta love that inclusivity.

Build strength and mobility top to toe with a full-body dumbbell workout designed to get you sweaty and strong. The best. Melissa will take you through two rounds of two circuits which consist of three exercises each. Make sure to stick around for the cool-down stretch at the end –

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This HIIT workout will build strength throughout your whole body while pushing your heart rate up and burning fat. MarC is mega-strong, so don't be put off if you can't do all the moves and modify as you need to.

Trainer Alice Liveing's HIIT workout for beginners is the perfect place. The workout is made up of five movements that are performed for 30 seconds followed by 20 seconds rest. Eyes on Alice for perfect form tips and listen out to her verbal cues to know when to change move. You can do it!

Get ready for an intense and varied HIIT workout with 28 different bodyweight exercises in 30 minutes. You'll be kept on your toes, FOR sure.

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Krissy's got you covered with a sculpting circuit-based HIIT session. Each circuit is five minutes long and you'll have to complete as many rounds of the exercises as you can in that time. Short chunks of high exertion followed by rest, what more could you want? (Probably some water, actually.)

Star) you love and Gabby Allen has something slightly different than the usual HIIT session for you: A low impact session that's easy on your joints and downstairs neighbours. Expect no jumping or explosive movements, but to still work hard. Low impact doesn't mean low intensity, after all...

This session is a unique combination of dynamic mat Pilates and HIIT to improve your cardio fitness, build strength and definition, and improve posture in one super-challenging workout. Stellar.

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Burn fat and build strength with tough love mega-trainer, Anna Victoria. Expect to see some of her signature booty-focused moves in this HIIT workout, designed to build lean muscle and increase anaerobic capacity.

If you'd like to switch up your regular HIIT with something more dance-y, get around this Jive HIIT workout with Strictly professional Dianne Buswell. She'll get you stepping and moving (and sweating, obv!), in no time.

As you've seen, most HIIT workouts will feature heart-rate raising moves, such as jump squats, burpees, commandos, planks, mountain climbers and tuck jumps. These aerobic HIIT exercises are often completed for 20-40 second intervals with short rests in between before it all starts again. Phew!

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It's a gas-on, gas-off way of exercising, so when the gas is on it should really be on. You're working harder, but overall it's a much shorter period of time, so make it count!

A) To start with, get down into a high plank, keeping your back straight and your head in line with your spine. Your hands should be directly beneath your shoulders, your arms fully extended and your fingers facing forward, slightly spread apart.

B) From this position, you’ll be working your upper and lower abs. Now pump your knees toward your chest one at a time, trying not to rock your torso from side to side. Breathe through it.

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Best to avoid if: You’re pregnant or suffer from lower back pain, especially if you can’t keep your spine neutral throughout the exercise.

B) Push through your right heel to come back to standing, following through with your left leg to raise it in front of you at 90-degrees.

B) Next, walk your hands away from your legs, keeping your legs straight as you move forward until you’re in a high plank position.

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A) Cross your left leg behind your right and lower into a half‑squat, your right arm out to the side, and left arm across your hips.

B) Run on the spot as fast as you can. Each time lift your leg high enough so your hand slaps the top of your thighs. Get those knees up!

A) Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don't extend past.

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B) Powerfully explode upwards by pushing through your heels and using your glutes to jump. Try to extend your legs fully at the top of the jump.

You won't need any equipment, just a yoga mat, a water bottle and commitment to the short, effective workouts three times a week.

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