The Best HIIT Workout to Lose Fat (At Home)

[00:03] simple and requires no equipment so you can do it right at home if your goal is to burn belly fat even though there's no way to Target fat burn this workout can definitely help speed up your progress so as long as you're also following a

[00:16] sensible nutrition plan by eating clean which my channel has plenty of videos to help you set up your diet plan right away you'll be burning fat from all love handles and your whole body in general you can simply do this workout

[00:30] three times a week eat right and you'll see some quick fat loss so let's get started with exercise number one and I'll explain sets reps and timing intervals at the end the first exercise is The Inchworm combined with four

[00:42] mountain climbers start by hinging your hips back bending down and lowering your upper body towards the floor then place your hands flat on the ground from there you're going to walk your hands forward until you're in a plank position as

[00:55] straight line from your head to your hips to your heels then you'll perform four mountain climbers by alternating between driving your left and right knee towards your chest make sure you keep your core tight for stability and to

[01:09] completing the four mountain climbers walk your hands back towards your feet returning to the bent over position then stand back up to the starting position and go right back to your next inchworm next we have Bulgarian split squats and

[01:23] even if you're Advanced I'll show you how to make it more intense without any position either a CH chair or a couch directly behind you stand a few feet in front of whatever you're using as a platform and then reach back and either

[01:36] place the top of your foot or plant your toes on the platform whatever is more comfortable for you keep your chest up and your shoulders back as you lower your body towards the ground by bending your front knee and dropping your back

[01:48] knee straight down keep going down until your front thigh is parallel to the ground then push through your front heel and extend your front knee to come back to the starting position as you perform reps make sure that your front foot is

[02:00] planted far enough forward so that when you lower your body your front knee stays directly above your ankle if your knee is going past your toes you need to hop your front foot a little further in front of you now if you're Advanced you

[02:12] can add a plyometric hop at the end of each rep where you'll explode upwards with your knee slightly bent then go right into your next rep the following exercise is squat thrusts Begin by squatting down and placing your hands on

[02:27] the ground around your feet then jump your feet back into a push-up position with your body in that same straight line as soon as you do that immediately hands with your knees tucked into your

[02:39] chest and your hips directly above your feet then jump your feet right back out you're a beginner and you struggle to jump your feet in and out you can simply walk them in and out for this exercise after that we're going to move on to

[02:53] lateral lunges Begin by standing with your feet hip width apart then take a keeping keeping your left foot planted in the ground as you step to the side forward do not turn your toes towards the direction that you're lunging in

[03:08] your right hip as you bend your right knee lowering your body towards the ground while your left leg stays straight As you lower down you want to also sit your hips back almost like you're performing a single leg squat do

[03:21] without also bringing your hips backwards then push off your right foot and return to the center starting position repeat on the other side next we're doing Spider-Man push-ups if you can't do them you're just going to do

[03:35] those then you'll do push-ups on your knees to perform Spider-Man push-ups start in a standard push-up position with hands slightly wider than shoulder width apart as you lower your body towards the ground lift your right foot

[03:49] your right elbow maintain control throughout the movement by making sure that you're keeping your core tight then and at the same same time bring your right foot back down to the ground

[04:02] switch sides on each rep so for the next one you'll be bringing your left knee towards your left elbow as you perform reps make sure you're not allowing your hips to Sag and focus on keeping your body in a relatively straight line if

[04:15] just keep your feet planted and remember for all of these push-up variations you want to keep your elbows about 45° away from your body don't flare them out too just do knee push-ups just remember to still focus on keeping your body in a

[04:30] straight line from your knees to the back of your head your hips should not be in the air moving to your next exercise you're going to be doing squat jumps and if your knees bother you you'll just be doing pulse squats for

[04:42] squat jumps start by standing with your feet shoulder width apart then perform a regular squat so lower your body down by bending your knees and pushing your hips back as you're doing this keep your chest up and your back straight keep

[04:54] squatting down until your thighs are parallel to the ground then push through your feet and explos ively straighten your knees at the top explode upwards jump off the ground and swing your arms down for momentum do your best to jump

[05:07] as high off the ground as you can if you're Advanced you can even add a tuck Jump by bringing your knees up to your chest in midair before landing back down otherwise keep your knees straight then land back on the ground Softly by

[05:19] bending your knees and lowering your body right into your next squat do not will place a lot of tension on your joints rather than your muscles squat jumps and especially tuck jumps are a

[05:31] great way to improve lower body strength power and explosiveness with no with your knees you'll be doing pulse squats so squat down the same way but at the bottom of the movement you're going to perform three pulses by performing

[05:45] short partial movements up and down while maintaining tension in your legs then stand all the way back up and repeat for reps after this you're going to move on to Bicycle sit-ups for bicycle sit-ups Begin by lying on your

[05:57] back with your hands placed behind your head and your legs lifted off the ground start by turning your torso lifting one shoulder blade off the ground while left knee and at the same time straightening your right leg then switch

[06:11] towards your right knee while straightening your left leg keep repeating this pedaling motion and be mindful to not pull on your neck your or at the sides of your head now if

[06:24] sit-ups which are harder and even more effective you'll start by lying flat on your back with your legs straight and feet together slightly above the ground next you'll sit up bringing your upper body much higher off the ground as you

[06:37] bring one elbow to the opposite knee it's almost like you're doing a v situp time then return to the starting position with your feet slightly above the ground before switching sides and bringing your other elbow to your other

[06:50] which is one of the best full body high-intensity exercises to increase breathing rate heart rate and of course burn a bunch of calories start by standing with your feet shoulder width apart then perform a squat so you're

[07:04] bending your knees and placing your hands on the floor in front of you after that you'll jump your feet back to get into a plank position once again head to your heels from there do a pushup by lowering your chest towards

[07:19] the ground and then as you press back up explosively jump your feet back in in between your hands if you're a beginner and you struggle with jumping your feet thing we did for the squat thrust by walking them in and out either way

[07:33] finish off the Burpee by jumping up reaching towards the ceiling and Landing Advanced you can perform a plyometric push-up at the bottom so after you jump your feet out and lower yourself down for a push-up explode back up to propel

[07:47] your upper body upwards as you bring your feet back in and land with no hands on the ground then finish the exercise with the same jump up with the hands with upper body strength and can't perform right regular push-ups you can

[08:00] just drop to your knees each time you lower yourself down perform the push-up on your knees then get back up into the plank position and complete the rest of exercise we're still keeping the heart rate elevated with high knees Begin by

[08:14] standing with your feet hip width apart then lift your right knee towards your chest at least to waist level while simultaneously driving your left arm down from there you want to quickly switch The Other Side by bringing your

[08:26] immediately bring your left KNE knee towards your chest while extending your right arm down continue this alternating marching in place motion lifting your knees as high as comfortably possible don't make the mistake of slouching

[08:39] forward as you do this exercise instead maintain an upright posture by keeping your chest and your sternum pointed forward and do your best to do this as fast as possible so that you can keep your heart rate elevated next we have

[08:53] the plank up down where you'll start by getting down into a push-up position your your arm and lower yourself down onto that forearm from there repeat the same process on the other side so that you're now down on both elbows in a

[09:06] plank position then switch sides by extending the elbow that you originally lower to the ground pressing yourself up and planting your hand in place of your forearm then repeat the same thing on the other side going back and forth for

[09:18] reps so the Rhythm for this one is going to be right left right then left right left repeat so those are the 10 exercises you'll be performing and this is going to be a hind intensity interval training routine so you'll be timing

[09:31] each exercise I recommend you go and download the Interval Timer app which I'll link in the description or comment section below it's free and it's the same one I use at my gym so you're going to do each exercise for three sets of 60

[09:44] seconds on and 30 seconds off for each set then you're going to take a minute break after the three sets and move on to the next exercise until you're done with all 10 if you're a beginner you can start with just two sets or even one set

[09:57] to three you can see exactly how to set up the intervals within the timer app in the screen recording that you see right now and you can also take a screenshot performing you'll see that on your screen right now as well so that about

[10:11] wraps it up I really hope you've enjoyed this video if you have make sure you subscribe to my channel the sooner you start doing these exercises at home the sooner you'll start seeing results of course like I said in the beginning if

[10:23] you're not eating right there's no amount of exercise you can do to outwork that department you can check out my many videos that'll help you set up a diet plan based on your preferences or if you want to save some time and you

[10:37] want a done for you solution try my free 6E shred you'll get a personalized meal plan a recipe book a 42-day workout plan with a full guided video exercise library and you'll also have a coach to answer any questions and help motivate

[10:50] you throughout the 6 weeks to find out more you can click the link below in the over to my website at gravity transformation.com transformation.com I'll see you guys