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HIIT Workouts to do at Home for Weight Loss

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HIIT is high-intensity interval training.

In other words, you give 100% effort through quick, intense burst of exercise followed by short, sometimes active recovery periods.  For those of you new to Workout lingo, you go balls to the wall for a minute and then rest for a short time so your lungs don’t explode.

A high intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery.  This after burn effect is called “excess post-exercise oxygen consumption” (EPOC).

Here’s my favorite at home workout machine!


Increases Metabolism:

The EPOC is the reason you burn more fat and calories through HIIT than regular aerobic and steady-state workouts.  Keeping your heart rate up through your workout will burn more fat in less time.

The EPOC speeds metabolic rate and keeps the metabolism boosting for up to 48 hours.

Quick and Convenient:

The majority of the Hiit Workouts are 30 minutes or LESS.  They can be as short as 5 minutes.

For those of us mom’s who work and run for extra curricular activities, there’s no excuse.  Especially for a workout that burns max calories and fat.

There are ratios used in the timing of a HIIT workout.

  • 1:1= 30 seconds burst and 30 seconds recovery
  • 1:2= 30 seconds burst and 1 minute recovery
  • 1:3= 30 seconds burst and 1.5 minutes recovery

Repeat as many times as you see fit.  The key is making sure on the 30 second burst or 1 minute burst, that you give it 110%.  It should feel like death if you go one second longer!  If you don’t feel that way, you need to increase your time.

No Equipment Necessary:

Another good reason for moms to use HIIT is because you don’t need equipment.  If you can’t get a sitter or find time for the gym, you can do a HIIT training anywhere without any equipment.  Your own body weight is all you need.

However, if you chose to use equipment it only increases the calories burned and fat burned.   That’s what we want right?  So there’s several options:

  1. hand weights incorporated in any workout possible
  2. treadmills can be use to sprint for 30 seconds and jump off to the sides for a 30 second rest and back at it.
  3. resistance bands to give your legs an extra workout boost

Treadmills should have a decent amount of range for incline and speed.

Here’s my favorite workout at home with resistance and can be done at home.


If you do the workout like you should with giving everything you have, than 2 or 3 days a week.  If you aren’t maxing out and feeling like hell at the end of the burst, than you can probably add a day or two in the week.  Truth be told, you only need 3 days and do resistance training in between.


Well let’s see, the benefits are everything us chubby moms need but to be fair, it’s brutal.  If you give 100% it is a tough workout.  Those 30 seconds can feel like 3 days!

Comment below if you’ve tried any type of HIIT workout and which one worked best for you!  

Plus, Subscribe and get a FREE Full Body Workout Checklist!

The post HIIT Workouts to do at Home for Weight Loss appeared first on Fat to Fab Mom.

This post first appeared on Fat To Fab Mom, please read the originial post: here

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HIIT Workouts to do at Home for Weight Loss


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