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8 minute Fat Burning HIIT Workout

8 minute Fat Burning HIIT Workout

This high-intensity interval training (HIIT) workout can be done in only 8 minutes and doesn’t require any equipment. The workout includes 3 exercises:

  1. Jumping jacks
  2. Jump lunges
  3. Plank with a shoulder tap

There are 15 reps for each exercise which should be done in 3 sets.

For an added challenge end the session with a 10 to 15 minute jog.

Workout summary

  • Three HIIT exercises that increase heart rate and burns calories
  • Engages multiple muscle groups in your upper and lower body
  • Exercises can be incorporated into longer workout routines
  • Can be done in under 8 minutes
  • No equipment needed
  • Jog optional
  • Suitable for men or women

Workout breakdown

I recommend this HIIT workout is completed in order of Jumping Jacks, then move onto Jump Lunges, and end on the Plank with shoulder taps.

15 Jumping jacks

  1. Stand straight with your feet hip-width apart and toes pointed forward.
  2. Start with your arms by your sides and your knees slightly bent.
  3. Jump up and spread your feet out so they’re a shoulder-width apart.
  4. Simultaneously raise your arms above your head.
  5. As you land, bring your feet together and return your arms back to your sides.

Repeat 15 times.

15 Jump lunges

  1. Start in a lunge position with a straight back and your hands on your hips.
  2. Jump up and switch legs mid air.
  3. Land with both knees at a 90 degree angle. Ensure you knee doesn’t push out in front of your foot and that you’re not leaning forwards.

Repeat 15 times.

Plank with shoulder taps x15

  1. Get into a plank position. Your elbows should be directly under your shoulders and your forearms parallel to each other.
  2. Push up onto your toes making sure your back is straight and in line with your head and heels.
  3. Keep your core engaged and squeeze your glutes.
  4. Slowly lift your left hand to touch your right shoulder. Repeat for the other side.
  5. For added challenge, slow down the speed of your shoulder taps

Repeat 15 times.

That’s one set, repeat 2 more times for a complete set of 3.

End with an optional 10 to 15 minute jog

You can also end this workout with an optional short jog. Jogging is a low-impact activity that can help improve your cardiovascular health. It can work be a form of active recovery, which can help clear lactic acid from your muscles and improve circulation.

How does these HIIT exercises help?

High-intensity interval training (HIIT) is generally good for engaging all of body and stimulating multiple muscle groups, which in turn is a great way to burn fat.

I personally like these three exercises as they can be easily done in short bursts followed by rest periods, which is the core structure of a good HIIT workout. You can easily control the work-to-rest ratio to fit your fitness level and goals.

Jumping jacks: This is a full-body workout that gets your heart rate up and engages muscles in your arms, chest, shoulders, legs, back and core. It’s a great exercise for burning calories and toning your body.

Jump lunges: This is an intense plyometric exercise that strengthens your quads, hamstrings, and glutes. As well as work your major lower body muscle groups, it also engages your core, helping improve stability and balance.

Plank with shoulder taps: Although this is a less explosive exercise, it’s still intense as it engages your shoulders, abs, and obliques that help strengthen your core. It’s a demanding isometric exercise that elevates your heart rate that burns fat and tones muscle definition.

Personal training sessions

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 wanting a long term fitness plan, I provide PT sessions designed around your needs.

I 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 own home.

See my personal trainer packages.

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