The 8 Minute Fat Incinerating HIIT Workout

One of the most popular forms of exercise in recent year is the HIIT workout, due to the fact that it is quick and will not take up much of your time at all.

You can squeeze a very effective HIIT workout into your day with ease, without even having to leave your home.

Here I have developed for you a quick and easy HIIT workout, which you can do at home, with no need for any equipment whatsoever.

This plan is broken down into 8 workouts.

  • Beginner: If you are a beginner, then we suggest 30 seconds work followed by 30 seconds of rest.
  • Advanced: However for the best results we would suggest 45 seconds work followed by 15 seconds of rest.

So let’s get right to it.

Jumping Jacks

Stand up straight and tall with your legs together and your arms by your side.

Then jump and spread your legs out to a shoulder length position, while swinging your arms up above your head until your hands touch.

Then jump back to your starting position again. Do this as fast as you can for the whole duration of the workout period before you rest.

Floor Touches

Stand up straight with your feet together and your hands together on your chest.

Take a stride out to your left, bend your left knee and touch the floor with your left hand, while keeping your right leg as straight as possible.

After touching the floor, return to your starting position and then do the same to the right side and keep alternating.

Keep a steady rhythm for the duration of the work period.

Push Ups

Lay down on the floor on your front. With your feet slightly apart, come up onto your toes, while putting your hands flat, shoulder length apart, push your arms up straight.

Keep your back straight at all times, with your bum tucked in.

Now lower yourself down by bending your arms, and come back up to your starting position.

If this is too difficult for you, you can use your knees for more ease.

Do as many as you can during the work period without stopping.


Stand up straight with your legs together and your arms by your side.

Then take a big step forward with you right foot and lower yourself down until your left knee touches the floor.

Then step back to the starting position and do the same again with the opposite leg.

Keep alternating at a steady pace for the whole of the workout period.

V Ups

Lay down on the floor on your back, with your legs straight and your arms straight out above your head.

Now, keeping them as straight as possible, raise your legs straight up into the air to a 90 degree angle, while bringing your arms straight up to touch your legs.

Make sure to bring your shoulders and upper back off the floor but be sure to keep you bum and lower back on the floor.

Do as many as you can, without stopping, during the whole work period.


Stand up straight and tall, with your feet in line with your hips, your back straight and your arms by your side.

Make sure that your toes are pointing straight out in front of you.

Now bend your knees and bring your bum down, as if you are about to sit down.

Your knees need to stay behind your toes, your back needs to stay straight, and your weight in your heels.

Get as low as you can and then come back to the starting position.

Repeat as many times as possible in the alloted time.


Lay down on the floor on your back. Bring your knees up into a bent position with your feet flat on the floor.

Place your hands beside your head but not behind it, with your elbows facing forward.

Using your abs, bring your chest and shoulders up off the ground, keeping your lower back on the floor. Then use your abs to lower yourself back to the ground in a controlled manner.

Do as many as you can in your work period.

High Knees

Stand up tall with your legs slightly apart and your arms by your side. When the time starts, jog on the spot, making sure to bring your knees up as high as possible, always making sure to keep your back straight, your shoulders back and your chest high. Try to do this as fast as you can for the whole workout time.

Repeat For Maximum Results

Doing all 8 of these exercises will give you a quick and easy 8 minute workout.

If you have more time or wish to go longer, then take a 1 minute rest and then repeat again, giving you a 17 minute workout.

If you are really looking to get the most out of this HIIT workout, then we recommend another 1 minute rest, then doing them for a third time, giving you a 26 minute workout.

Good luck and I hope you’ve got a mop ready because you’re about to sweat my friend!

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