Short, intense cardio workouts are by far my favorite training method. By adding 2-4 HIIT (High Intensity Interval Training) sessions to your workout routine, you can get major fat burning benefits.

There have been countless studies done on this type of training and the proof is in the pudding: HIIT burns fat! So, I’m going to share one of my favorite routines. It requires no equipment. All you will need is a timer–you can use this FREE one from Speedbag Forum by clicking here.

Let’s Warm Up:  5 minutes. Start out with a light march and slowly increase the speed until you are jogging in place. Do 30 second intervals of jumping jacks, high knees, butt kicks, and jump rope to get that heart rate up.

Stretch It Out: 3 minutes of dynamic stretching. Click here for more info on dynamic stretches.

Let’s Sweat: 8 Minute At-Home HIIT Fat Blaster

Do each of the following moves for 8 seconds. Go as hard as you can. You want to be between an 8 and 10 on the exertion meter. Take a 12 second rest between each move; you should be around a 3 at this point. Listen to your body to find out what your “8-10” range is as everyone’s physical fitness level is different. Do the same adjustments for the rest interval. Your body should feel somewhat recovered–but, don’t confuse being tired for being physically unable to do it!

Don’t forget to SET YOUR TIMER.

Repeat this sequence 4 Times.


1. Lateral Hops: 8 Sec.

/March in place 12 sec.

2. Sprint In Place: 8 Sec.

/Jump rope 12 sec.

3. Jumping Jacks: 8 Sec.

/March in place 12 sec.

4. Tuck Jumps: 8 Sec.

/Jump rope 12 sec.

5. Mountain Climbers: 8 Sec.

/March in place 12 sec.

6. Burpees: 8 Sec.

/Jump rope 12 sec.

repeat 4xs

Cool It Down: March it out for 2 minutes. Follow it by 3 minutes of stretching.