Fat Burning HIIT Cardio Workout At Home with No Equipment | Full Body

Fat Burning HIIT Cardio Workout At Home With No Equipment

What’s up Aliens! Today we are going to take on an intense fat burning HIIT cardio workout using only your bodyweight! This 20-minute at home workout is designed to burn fat and torch a maximum amount of calories in a limited amount of time.

This fat burning HIIT workout can be done anytime, anywhere! Let’s get after it Aliens!

TOTAL LENGTH: 20 minutes




BEGINNER = Complete this workout once. 

INTERMEDIATE = Complete this workout two times. Rest after the workout for 5-6 minutes, then repeat again.

ADVANCED = Complete this workout two times. Rest after the workout for 3-4 minutes, then repeat again.

Perform each of the following exercises for 45 seconds followed by 15 seconds of rest before transitioning on to the next exercise. Rest more if you need it and get right back at it. Aim to do more reps each time and push yourself hard during the work interval!

Complete the exercises in a round format. This means going through all 5 exercises then going back again to the first exercise and repeating in the same order, following the 45:15 interval. You will do 4 rounds total! 

1. Jumping Jacks


a) Begin by standing straight with your legs together and your hands resting on your thighs.


a) Slightly bend the knees and open your arms and legs to the side.

Note—your arms should come all the way up and touch both hands with every repetition to make sure you are getting a full range of motion. Your feet should come out slightly wider than shoulder width apart.

b) Jump back to the starting position and repeat!

2. Ski Jumps


a) Assume a sturdy standing position.


a) Jump side to side, with close, quick pace jumps. You may use your arms for momentum. Focus on staying up on your toes and keep your core engaged!

3. Power Skips


a) Assume a sturdy standing position.


a) Step onto your right foot and explode up into the air, raising your left knee and punching your right arm upwards at the same time.

b) Land back down on your right foot and immediately push off again with your left foot down on the floor.

c) Remember to land on the balls of your feet and keep alternating. 

4. Plank Jacks


a) Begin in a high plank position with your hands on the floor. Make sure your body is in a straight line.


a) Jump your feet out wide, just as you would when performing a jumping jack, and then bring them back together. Don’t forget to tighten your core and keep breathing!

5. Power Push-Up


a) Begin by completing a standard push-up with your back straight and your hands underneath your shoulders.


a) As you push upwards, jump forward and touch your toes.

b) Then, immediately jump backwards into the push-up position and repeat this motion!

Join the Invasion!

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We hope you enjoyed this intense fat burning HIIT workout. Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at yara@anabolicaliens.com. 

.mike kenlerExercises & fitness tips