30 Min Beginner HIIT Workout for Fat Loss

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150-300

30 min

Bodyweight, Dumbbells

Beginner, Intermediate

Just because a workout is standing low impact with no jumping doesn't mean you can't get great results! This beginner HIIT workout for fat loss will help you to burn calories, get your heart rate up, and work your entire body in a functional way. There's no equipment required for this routine, but you may add light hand weights for extra resistance.

Warm up
High Low Rope Pull
Opposite Side Toe Touch
March in Place


Low Impact Cardio
Cross Body Punches / Side Step
Overhead Arm Swing + 2 Step Back + 1 Reverse Lunge / No Reverse Lunge
High Low Punches / Less Squat Depth
Butt Kick + Arm Crossover
Dumbbell Curl + Run in Place / Water Bottles
Squat + Power Clap / Low Kick
Seesaw Row
Rainbow Skater
Step Back and Punch / Water Bottles
Side Shuffle
Ladder Climbs
Skier Swing / No Weight
Modified Jack / Foot Tap Down
Opposite Elbow to Knee


Cool Down
One Leg Hip Hinge
Staggered Bent Over Rotation
Standing Quad Stretch / with Chair
Hands Behind Head Chest Stretch