10 Minute HIIT Fat Burner Workout You Can Do at Home

10 Minute HIIT Fat Burner

Indice de contenidos

If you’re looking for a quick workout that’ll help you burn fat, you’ve come to the right place. The following workout is going to be one that is easy to do. None of the exercises are difficult to do. They are very basic exercises that everyone should be able to do without a problem.

Sometimes performing the simplest of exercises can give you the best results, especially when you pile them on top of each other.

The Workout

You’ll be going through each exercise with minimal rest, so it’s important to push yourself, but know your limits. We want you to do as much as you can, but we don’t want you to hurt yourself. So, if you’re struggling to finish the workout, it’s okay. Do as much as possible. Just be sure to try and do more the next time you do this workout.

  • Jumping Jacks – 20 seconds
  • Squats – 20 seconds
  • Jump Rope – 20 seconds
  • Mountain Climbers – 20 seconds
  • Push-Ups – 20 seconds
  • Butt Kicks – 20 seconds
  • Sit-Ups – 20 seconds

After each exercise, give yourself 10 seconds rest. Do each exercise 3 times to complete the entire workout.

Jumping Jacks

Jumping jacks may seem like an easy exercise, but it’s important to realize that form is important with these, as with every other exercise. If you try to rush through these, your form will suffer and you won’t get the most out of the exercise.

You will get more out of any exercise when you have proper form.

Jumping jacks. #fitness #exercise

A video posted by Dare The World (@dtwtoday) on Nov 4, 2016 at 11:07am PDT


Squats are always fun, especially when you are doing them on a time crunch. The squats you’ll be doing will be much more explosive so you’ll be feeling the burn in the 20 seconds of doing this exercise.

A worry sometimes with squats is injuring your back. This shouldn’t be a problem because there is no added weight (unless you want to add some). Bodyweight squats are going to be much better for your knees and back, which makes it easier to focus on having the proper form throughout the movement.

Air squats. #squats #exercise

A video posted by Dare The World (@dtwtoday) on Oct 13, 2016 at 1:41pm PDT

Jump Rope

Jumping rope is an excellent cardio exercise that helps build muscle in your legs. Even if you don’t have a real jump rope with you, you can act as though you have one and go through the motions.

Having a real jump rope will help improve your hand-eye coordination a little better but you’ll get the same benefits by acting as though you have one.

Jump rope. #fitness #exercise

A video posted by Dare The World (@dtwtoday) on Nov 4, 2016 at 11:27am PDT

Mountain Climbers

Another cardio exercise that works your lower abs. Your lower abs may be one of the hardest areas on your body to lose fat, but mountain climbers help this problem.

Now, 20 seconds may not seem like a long time, but when you’re pushing yourself, mountain climbers can be tough. You’ll feel the burn in your shoulders and abs.

Think of mountain climbers as trying to run while you are holding yourself in a plank.

Mountain climbers. #fitness #exercise

A video posted by Dare The World (@dtwtoday) on Nov 4, 2016 at 11:10am PDT


A very fundamental exercise that everyone should do at one point when they workout with frequency.

Push-ups should be done frequently because they not only work your chest, they work your arms, back, and core. Not many exercises can help improve so many areas of your body all at one time.

If a regular push-up is something that you aren’t able to do yet, the modified version of doing them on your knees is good.

Push-up. #exercise #fitness

A video posted by Dare The World (@dtwtoday) on Oct 17, 2016 at 7:04am PDT

Butt Kicks

This exercise is simple, yet very effective. You aren’t going to build much muscle doing it, but you will be able to build your cardio.

Depending on how you run, you can think of this as you running in place for 20 seconds. Really try to exaggerate your leg movements and get your heels to kick you butt with each step.

Butt kickers #fitness #exercise

A video posted by Dare The World (@dtwtoday) on Nov 21, 2016 at 10:26am PST


Sit-ups are useful in ANY workout routine. If you add sit-ups to any workout you do, your core is going to look phenomenal in no time.

Having a strong core allows every other exercise you do to be that much easier. A strong core lays the foundation for the strength of the rest of your body.

Sit up. #situps #exercise

A video posted by Dare The World (@dtwtoday) on Oct 13, 2016 at 3:57pm PDT

Burn Fat Fast

This workout is perfect for those of you that are always on a time crunch. All you need is 10 minutes. Everyone has 10 minutes to spare at some point in their day regardless of what their schedule looks like.

You can also do this workout anywhere you are. Each exercise requires minimal space so you don’t have to worry about going to the gym to get your workout in.

If you are looking to burn a little extra fat, think about combining this workout with a diet that will burn fat as well. The best diet to do this with is a keto diet. You will turn your body into a fat burning machine before you even start a workout. Then working out will only cause more fat to melt off your body.

We understand that some days are much harder than others to get a decent workout in. This is why this workout is so great. Allowing yourself to get any kind of workout in will keep you on the right path towards a fit you.

Leave A Reply

Your email address will not be published.