An Excellent 25-minute at Home HIIT Workout for your Fat loss

Yes, you read that right. You can shred off your fats merely in 25 minutes.

How? By taking advantage of an amazing workout known as High-Intensity Interval Training or HIIT.

It is the foremost pick for a person who fancies having a great body and health but to unable to spend an hour per day on it. Even a study has shown that high-intensity training is superior to moderate-intensity training, specifically in terms of time efficiency.

So, what exactly HIIT Workout is?

High-intensity Interval Training is a blend of extreme intensity exercises and recovery periods. This means you do an exercise at a quick burst with full potential. And then, follow it with proper rest duration so that you can do the next exercise with your full energy. The goal of short-intensity training is to put in maximum effort for a short time. Because in vigorous-intensity workouts, the quality of the workout matters more than the duration.

Ideally one should perform this training for 2-3 days per week for the safer side. Otherwise, you’ll decrease the muscular recovery time and become vulnerable to workout injuries, overtraining, and mental and physical burnout.

Moreover, your workout session of high intensity should be of 20 to 30 minutes per day for the same reasons. It doesn’t mean that you only need to work out for half of the week. You can fill up the rest of the days with resistance and cardio training. It will balance out your whole workout throughout the week.  

You also get the flexibility of creating a training regimen according to your body type in it. Mix and match 2 or more exercises (e.g. compound movements with plyometric movement) to get more benefits. Do it with your body weight or with free weights, it’s totally up to you.

Not for Immediate Beginners

HIIT can sound intimidating. Still, one shouldn’t jump right into it if they are raw to physical activity. You have to be regular with a low or moderate-intensity workout first. That will prepare your body for the exertion a HIIT workout can cause.

HIIT Benefits

• It will increase your performance and speed.
• You’ll be able to burn more calories than a regular 1-hour workout.
• It will uplift your metabolic rate which is responsible for the generation of energy by consuming the body’s carbohydrates, proteins, and fats.
• As your calories burn up more quickly, it will increase the chance of overall fat loss in your body.
• It will increase the muscle mass and you’ll have a muscular body in no time.
• It challenges your cardiovascular system which will boost the functioning of the heart, lungs, and circulatory system.
• You’ll see a reduction in your blood pressure, and sugar level, and decrease the chances of many chronic diseases to a minimum.
• It has a positive impact on your mental health too. It helps to manage depression, anxiety, and stress.

25-minute at Home Workout Plan

Warm-up for 5 minutes– Warming up before a workout is crucial whether it is a low-intensity workout, moderate, or high one. It prevents the body from any harm. You can try out:

1. Shoulder/Arm Circles

How to do:

• Stand with your feet at shoulder-width.
• Spread up your arms so that they are parallel to the ground.
• Rotate your arms in a circular motion in the clockwise direction for some time
• And then in the anti-clockwise direction.
• Rest

2. Rotating Toe Touch Circles

How to do:

• Start by standing with your feet at hip-width.
• Bend down and touch your left foot with the right hand.
• Get back to normal.
• Now repeat this with your right foot and left hand.
• Rest

3. Jumping Jacks

Jumping Jacks

How to do:

• Start with a standing position.
• Keep your body straight and hands to your sides.
• Jump and spread your legs more than hip-width, and arms above your head nearly touching.
• Jump again and get back to the original position.
• Rest.

20-minute HIIT Workout– This circuit consists of 6 exercises and is based on a 30-30 system i.e. you exercise for 30 seconds and then a 30-second rest. And repeat.

1. Clean and Press

Strengthened bones

How to do:

• Spread the legs and shoulder width. Bend your knees while keeping the back straight.
• Hold on to the barbell with a tight grip and lift it up to your chest.
• Now drive through it through your shoulders to over the head with straight arms and spine.
• Lower down your shoulders and drop the barbell onto the floor.
• Return to a standing position.
• Rest for 30 seconds.

2. Knee Up Jogging

Knee Up Jogging

How to do:

• Start by jogging up in one place
• Lift your knees high up to your hip level and maintain a tight core.
• Continue this for 30 second
• Rest for 30 seconds.

3. Single-Arm Snatch and Switch

Single-Arm Snatch and Switch

How to do:

• Stand with a shoulder-width distance between the legs.
• Place a dumbbell (lightweight for starting) on the floor between the legs.
• Get into the squat position and lift the dumbbell with one hand.
• Drive it up to the chest, shoulder, and above the head while getting into the squat position.
• Get into a standing position and put down the weight.
• Rest for 30 seconds.

4. Mountain Climbers

How to do:

• Begin with the plank position with only your hands touching the ground.
• Slightly put one knee closer to your chest area and maintain another one at the same position.
• Quickly shift to the other legs.
• Repeat for 30 seconds.
• Rest for 30 seconds.

5. Pushups


How to do:

• Get on all fours with your hands more than your shoulder width.
• Extend your legs with the hip-width distance between them.
• Put all your body weight equally on the hands and toes.
• Inhale and bend your body downwards. Your elbows should be in line with the ground.
• Exhale and move your body upwards.
• Repeat for 30 seconds.
• Rest for 30 seconds.

6. Squat Jumps

Squat Jumps

How to do:

• Start with standing with a distance between the feet.
• While keeping your spine straight and core tightens, bend down and get into a squat position.
• Push your body off the floor so that your legs are fully extended.
• Try to land softly and repeat.
• Rest for 30 seconds.

Note: Repeat this circuit 2 more times. Take a 60-minute rest between each circuit.


Correct form: One must ensure that their posture and form while doing an exercise are correct. Else, there’s a chance that you’re doing the training in the wrong way. This means all of your efforts will be in vain.

Gradually increase the limit: Even if you’re a fitness enthusiast, it’s better to push your boundaries gradually. A sudden change in the workout can lead to increased tension in muscles and bones (especially in ligaments and tendons).

Hydration: When you exercise, your body’s water level goes down because of sweating and moisture loss. So it is essential to maintain your body water level by hydrating yourself from time to time.

Take consultation: Before starting a new regimen, it is a must to visit your physician, especially if you have any medical condition. They will diagnose you and tell you the appropriate amount of intensity your body can take.

Professional assistance: HIIT is a pretty intense workout. So, it will be good to go to a professional for help in the beginning. He/she will create a training session that is much safer, more effective, and more fun for you. You can join a gym or join a virtual training platform {link}. It would be a little rough on your pocket but will be of worth.

We have a team of certified yoga and fitness trainers who can help you in mastering and achieve your health and fitness goals. If you find it hard to maintain your well-being, contact us and join our fitness classes.

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