Bodyweight HIIT for Fat Loss

High-Intensity Interval Training (HIIT) can be an effective method for fat loss, and using bodyweight exercises makes it convenient for home workouts. Remember to consult with a fitness professional or your healthcare provider before starting any new exercise program. Here’s a sample bodyweight HIIT workout routine:

Warm-up: 5-10 minutes

• Jumping jacks: 1 minute
• Bodyweight squats: 1 minute
• High knees: 1 minute
• Arm circles: 1 minute

HIIT Circuit: Perform each exercise for 45 seconds, followed by a 15-second rest. Complete the circuit 3 times.

1. Burpees
   • Start standing, then squat down and put your hands on the floor.
   • Jump your feet back into a plank position.
   • Perform a push-up.
   • Jump your feet back towards your hands.
   • Explosively jump up and reach for the sky.
2. Mountain Climbers
   • Start in a plank position.
   • Bring one knee toward your chest, then switch quickly.
   • Keep your core engaged throughout.
3. Jumping Lunges
   • Start in a lunge position.
   • Jump and switch your legs mid-air, landing in a lunge position with the opposite foot forward.
4. High Knees
   • Stand with feet hip-width apart.
   • Lift your knees as high as possible, alternating rapidly.
5. Push-ups
   • Maintain a straight line from head to heels.
   • Modify on your knees if needed.
6. Plank Jacks
   • Start in a plank position.
   • Jump your feet wide and then back together while keeping your core tight.
7. Squat Jumps
   • Perform a squat and then explode into a jump.
8. Bicycle Crunches
   • Lie on your back, bring one knee towards your chest while twisting your torso to bring the opposite elbow towards that knee.
   • Repeat on the other side in a pedaling motion.

Cool Down: 5-10 minutes

• Walk or jog in place: 2 minutes.
• Stretching: Focus on major muscle groups, holding each stretch for 15-30 seconds.

Remember to listen to your body and modify exercises as needed. As you progress, you can increase the intensity by adding more rounds, increasing work intervals, or reducing rest intervals. Consistency is key, so aim for at least 3-4 sessions per week for optimal results.