Killer HIIT Full-Body Home Workout Plan

Summer is just around the corner and you realize you desperately need to shed some pounds if you want to rock that new bikini. But the question is how?

You’ve tried the fad diets, the endless hours of cardio, and every weight loss tip from lemon water to apple cider vinegar. Well, why don’t you try out our Pamela Reif-inspired HIIT calorie-killer full-body home workout plan?

High-intensity interval training (HIIT) is one of the most effective forms of cardio for weight loss. Not only is this technique guaranteed to help you shed some pounds, but you’ll also look fitter and firmer when you combine it with a full body routine.

Let’s explore the calorie-burning secrets behind HIIT, explain how you can maximize your workout, and answer some of your most pressing questions on HIIT.

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What Is HIIT?

High-intensity interval training is a highly effective workout strategy that involves alternating brief, intense bursts of cardio with low-intensity activities or rest periods. This triggers specific responses within the body which results in more effective weight loss and faster muscle growth.

A typical HIIT session usually lasts about 10 to 30 minutes. During these workouts, each short burst of high-intensity activity lasts between 20-40 seconds followed by a brief recovery period which may involve walking, dynamic stretching, or light jogging.

Advantages of HIIT Workouts

HIIT has several great health benefits like:

  • Being more effective for weight loss.
  • HIIT is safe for people at virtually all fitness levels.
  • It increases your lung capacity and stimulates blood flow throughout the body, improving cardiovascular health and lowering blood pressure.
  • This exercise technique also helps with blood sugar control.
  • HIIT techniques strengthen bones and boost your endurance.
  • HIIT can easily be combined with full-body exercises.
Medium Level HIIT Home Workout for Women

8 Effective Full-Body HIIT Exercises

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1. Jumping Jacks – 3 sets, 30 seconds

  • Start with your feet together and arms by your sides.
  • Jump and spread your legs outward while raising your arms above your head.
  • Jump again, this time returning to the starting position.
  • Perform this exercise for 3 sets of 30 seconds each.

To add a bit of challenge you can use wrist arm weights or place light resistance bands around your legs.

Best Calorie Killer Exercise - Jumping Jacks

2. Side to Side Jumpy – 30 seconds

  • Stand with your feet shoulder-width apart and knees slightly bent.
  • Jump to the right, landing on both feet and lower into a half-squat.
  • Straighten up and perform the same motion by jumping to the left.
  • Perform this exercise for 30 seconds.

Slap on a pair of ankle weights if you want to take this exercise to the next level try out adjustable wrist and ankle weights.

HIIT Exercise without Equipment - Side to Side Jumpy

3. High Knees – 2 sets, 30 seconds

  • Stand with your feet hip-width apart.
  • Lift your right knee toward your chest while hopping on your left foot.
  • Quickly alternate this motion, pumping your arms and lifting your knees high, similar to running in place.
  • Perform this exercise for 3 sets of 30 seconds each.

Use a step counter to track how many reps you can do in each set and aim to break your record every 1 – 2 weeks.

Home Workout to Lose Weight - High Knees

4. Squat Up and Down – 30 seconds

  • Stand with feet shoulder-width apart.
  • Lower yourself a squat and reach down towards the floor in between your legs.
  • Return to a standing position and stretch your arms fully above your head without jumping.
  • Repeat this motion for 30 seconds.

Use a weighted vest to increase the intensity of your workout.

No Equipment HIIT Workout - Squat Up and Down
Best Calorie Killer Without Equipment

5. Knee Kick – 30 seconds each side

  • Stand with feet hip-width apart and your arms stretched above your head.
  • Lift your right knee, bringing it toward your chest while bringing down your arms toward your right knee.
  • Return to the starting position.
  • Perform this exercise for 30 seconds on each side.

You can also perform this exercise with ankle weights and a comfortable pair of gym pants.

HIIT Exercise with No Equipment Require - Knee Kick

6. Plank – 2 sets, 30 seconds

  • Start in a plank position with your palms shoulder-width apart and placed flat on a workout mat or dual-sided workout sliders.
  • Extend your legs straight behind you with your toes tucked.
  • Engage your core, keeping your body in a straight line and your spine neutral.
  • Hold this position for 2 sets of 30 seconds each.
Abdominal Exercise at Home - Plank

7. Mountain Climber – 30 seconds

  • Start in a high plank position.
  • Bring your right knee toward your chest.
  • Return to the starting position and perform the same motion with your left knee.
  • Remember to keep your core engaged.
  • Perform this exercise for 30 seconds.

Vertical mountain climber machines are also great home workout equipment.

Best Exercise to Lose Weight at Home - Mountain Climber

8. High Plank – 2 sets, 30 seconds

  • Begin in a push-up position with your arms straight.
  • Engage your core and keep your body in a straight line with your spine neutral
  • Hold this position and remember to keep your core engaged throughout.
  • Hold this position for 2 sets of 30 seconds each.

To keep things dynamic you can try out a plank and balance board.

At Home Calorie Killer Exercise - High Plank

For more guidance you can check out this amazing Pamela Reid HIIT full-body workout.

Frequently Asked Questions about HIIT Workouts

What is the purpose of high-intensity interval training?

HIIT is a game-changing workout strategy that triggers certain responses within your body that enhance weight loss and promote lean muscle growth. It does this by alternating quick bursts of cardio exercise with short periods of rest.

What is the difference between HIIT and cardio?

Cardio exercises are rhythmic physical activities done to increase the body’s heart rate and breathing rate. HIIT is a type of cardio designed to improve the effectiveness of cardio workouts. Normal sessions of cardio involve the same intensity of exercise throughout the session. HIIT is done by alternating quick bursts of cardio exercise with short periods of rest.

How often should you work out with HIIT?

HIIT workouts should be done 2-3 times a week. This form of exercise is particularly taxing on the body. Give your body at least 24-48 hours between each workout to recover properly.

 You can speed up your recovery with post-workout recovery protein powder or milkshakes

Other effective tools for recovery also includes massage rollers, acupressure mats, and massage guns.

What are the disadvantages of HIIT workouts?

HIIT is quite physically demanding, so it might not be suitable for everyone. Too much HIIT might also increase your risk of injury and burnout, especially when not done properly. If you have an underlying health condition, speak with your healthcare provider before starting HIIT.

How effective are HIIT workouts for weight loss?

HIIT activates responses within the cells that put the body in what is called Excess Post-exercise Oxygen Consumption (EPOC). An EPOC state boosts your basal metabolic rate (how much energy your body uses just to keep basic functions like breathing going) for 24-48 hours, causing the body to burn a higher amount of calories than normal and lose weight even when you’re not exercising.

You are welcome to pin and share this handy workout note to your Pinterest board for future workouts.

How To Get the Most Out of Your HIIT Workout

Here are tips on how to get the best out of your HIIT workout:

  • Monitor Your Heart Rate

Your target heart rate should be between 64% to 76% of your maximum heart rate during moderate exercise and 77% to 93% of your maximum heart rate (subtracting your current age from 220) during intense exercise. You can monitor your heart rate simply by placing your finger at your neck and counting your carotid pulse or using fitness trackers.

  • Warm Up Before Your Session

A quick warm-up before your workout increases blood flow to your muscles and provides them with the oxygen and nutrients they need for the workout session.

  • Vary the Intensity of Your Workout

Varying the intensity of your workout is one of the key components of the HIIT technique. This places your body in an EPOC state and helps promote weight loss.

Pay Attention to Your Workout Meal Plan

Your workout eating habit is one of the most important aspects of your fitness journey.

Here are a few tips on how to build an effective pre-workout meal plan:

  • Load up on carbs right before a workout. Carbs provide the energy you need for your workout. Great pre-workout carbs include a peanut butter sandwich, brown rice, granola bars, oatmeal, Greek yogurt, nuts and raisins, and bananas. 
  • Stay well hydrated, but don’t overhydrate. The American Council on Exercise recommends taking a cup of fluid (7 to 10 ounces) every 10 to 20 minutes while exercising. Zero-sugar electrolytes are a healthy choice for replacing fluid loss during a workout.
  • Eating high-quality protein. Healthy sources of protein promote muscle growth and quicken healing. Some good sources of quality post-workout protein include cottage cheese, protein shakes, eggs, tuna, chicken, salmon, and protein bars.

Get Ready to Feel the Burn

Get ready to feel the burn and embrace the gains! HIIT isn’t just about torching calories—it’s a lifestyle changer. It’s the roadmap to a stronger, leaner you.

Each rep, each breath, and each drop of sweat is a step closer to your goal. The beauty of HIIT lies in its efficiency; it’s not just about the workout, but the transformation.

So, lace up those sneakers, crank up the energy, and let’s conquer this journey together. Summer’s knocking—answer it with confidence. This isn’t just a workout; it’s your gateway to a healthier, happier you.

Embrace the challenge, and let’s crush those goals!

 At-home Calorie Killer Workout


I am a fitness enthusiats who is passionate about exercising, eating well and living a healthy lifestyle. Come along with me as I share some of my favourite exercise and fitness tips with you.

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