8 MINUTE FAT BURNING HIIT WORKOUT
high-intensity interval training workout - no equipment needed
Three exercises three times.
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Your 8 minute Fat Burning Workout
Three exercises three times
Keeping your workout simple and effective with three exercises three times. In this workout, you will need to jog to your favourite location and then carry out these three exercises three times.
Three Sets, 15 reps:
Exercise One – Jumping Jacks
Exercise Two – Jumping Lunges
Exercise Three – Plank with Shoulder Taps
Jog home and don’t forget to stretch!
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Let's Get Started!
Hey guys, here are my top tips on how to execute these exercises correctly.
- Stand tall with feet hip-width apart and toes facing forward.
- Begin with arms at your sides, keeping a slight bend in your knees.
- Jump up, spreading your feet shoulder-width apart while raising your arms overhead.
- Land softly, bringing your feet back together and arms down to your sides.
- Repeat the movement, keeping a steady rhythm for all reps.
15 reps – JUMPING LUNGES
- Begin in a lunge position, keeping your spine straight and hands on your hips.
- Jump up explosively, switching legs mid-air to land in a lunge on the opposite side.
15 reps – PLANK WITH SHOULDER TAPS
- Start in a high plank with hands directly under your shoulders. Engage your core, quads, and glutes to stabilise your body.
- Without shifting your hips, lift one hand to tap the opposite shoulder, alternating sides.
For an added challenge, slow down each tap to increase muscle engagement.
RUN
Run Home & Don't forget to stretch
If you are new to fitness and need to walk this is okay! Build up your intensity as you start to feel stronger. Tag me in your results on Instagram @32.run.
Why not treat yourself to a PT?
I use a range of fat-burning HIIT workout routines with my clients, who have seen excellent results. Whether you’re looking to lose a few pounds or want a long-term fitness plan, I provide PT sessions designed around your needs. I also give in-person sessions at my private gym in Southwark SE1 or online personal training sessions that can be conducted from the comfort of your home.
faq
FAT BURNING HIIT WORKOUT
How does HIIT help with fat burning?
HIIT, or high-intensity interval training, is effective for fat burning because it engages multiple muscle groups in short, intense bursts followed by rest. This approach accelerates heart rate, burns calories, and boosts metabolism even after the workout is over.
Why do these specific exercises work well in HIIT workouts?
These exercises—jumping jacks, jump lunges, and plank with shoulder taps—are ideal for HIIT because they can be performed in quick, high-intensity bursts. This keeps the workout effective and allows easy adjustments to the work-to-rest ratio based on fitness level and goals.
How do jumping jacks benefit my workout?
Jumping jacks provide a full-body workout that targets muscles in the arms, chest, shoulders, legs, back, and core. This exercise boosts heart rate, burns calories, and tones muscles across the body, making it excellent for both cardio and calorie burn.
What benefits do jump lunges offer?
Jump lunges target the lower body by strengthening the quads, hamstrings, and glutes, while also engaging the core. As a plyometric exercise, jump lunges improve balance, stability, and lower-body endurance, essential for building lean muscle and burning fat.
How do planks with shoulder taps fit into a HIIT routine?
Planks with shoulder taps are a core-intensive, isometric exercise that engages shoulders, abs, and obliques. Though less explosive, this movement challenges balance and stability while keeping the heart rate elevated, aiding in core strengthening and fat burning.
Can I adjust the work-to-rest ratio in these workouts?
Yes, you can tailor the work-to-rest ratio to fit your fitness level. For beginners, start with a longer rest period and gradually increase the work time as your endurance improves.
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