Oh boy. This week we've got an insane HIIT workout for weight loss.
This is one of those workouts that will challenge you phyically and mentally. In just 8 quick minutes, this high-intensity bodyweight HIIT workout will get your heart rate up and help you burn some serious calories.
No gym is required. All you need for this one is a timer and a little bit of space to work with. Let's get started.
HIIT Workout for Weight Loss
Here's what you need to know for this week's HIIT workout.
- Timer: stopwatch or GymBoss Timer
Total time estimate to complete the workout: 8 minutes
Before you start your workout, I recommend you go through a proper warm-up to which should consist of a few minutes of light aerobic activity, a series of corrective stretches (optional), and some mobility exercises.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week's bodyweight HIIT workout is built around one single exercise - the burpee. It's a simple 20 on, 20 off workout that will challenge you physically and mentally.
Set your timer to beep every 20 seconds (20 seconds work, 20 seconds rest) and alternate for 12 full rounds between the following:
- 20 seconds burpees
- 20 seconds rest
That should take exactly 8 minutes to complete this bodyweight HIIT workout.
If you need to take longer breaks between rounds, please do so. But push hard each 20 second work sessions to maximize your results.
Watch the following video to see what the workout looks like:
Press play to watch the video.
Workout Modification Ideas
Depending on your current fitness level and limitations, you might want to make some modifications. Here are your options:
Make the workout easier:
Here are some ways you can make the workout less challenging:
- Increase your rest to 40 seconds, or
- Substitute squat thrusts for burpees
Make the workout more difficult:
Here are some ways you can make the workout more challenging:
- Complete 2 total sessions of this workout, resting 2 minutes between
Make sure to track your results and share them in the comment section below.
Need a Real Challenge?
If you enjoyed this workout, then you're going to love the my 3-Week Body Blast Challenge that I designed to help you get in the best shape of your life with nothing but your bodyweight and a timer.
Share This Workout
Want to challenge your friend(s) this week? Send them this workout using one of the social buttons below:
Take the 7-Day Kick-Start Challenge
Do you need a fun fitness challenge to kick-start your fitness routine? Try the free 7-day kick-start challenge today and get a head start on your fitness journey: