"No Gym? No Problem! Try These 9 Fat-Burning HIIT Moves at Home"

Quick Calorie-Burning Workouts: 9 HIIT Exercises for Fast Results

By Akhi Begum | May 1, 2025 | USA Edition

Do you often tell yourself, “I’ll start exercising tomorrow,” only to find that tomorrow never comes? If so, you’re not alone. However, High-Intensity Interval Training (HIIT) offers a powerful solution for those with a busy lifestyle who want to burn calories fast in a short amount of time. Here are 9 HIIT exercises that can help you torch calories and boost your fitness level—perfect for quick home or gym workouts.

1. Jumping Jacks

A classic full-body cardio move, jumping jacks are excellent for warming up and burning 8 to 11.8 calories per minute. It increases heart rate quickly while engaging both upper and lower body muscles. Ideal for warm-up routines or stand-alone quick sessions.

2. High Knees Running

Running in place with your knees lifted as high as possible is a great indoor cardio option. High knees can burn around 3.5 to 7 calories per minute and help tone your core, thighs, and hip flexors. It’s easy to do in a limited space, making it ideal for home workouts.

3. Butt Kicks

This is another quick cardio move where you jog in place while trying to kick your heels to your glutes. It helps strengthen hamstrings and burns 8 to 12 calories per minute. Try 30 seconds on, 15 seconds rest, for a solid fat-burning set.

4. Mountain Climbers

Great for full-body conditioning, this move mimics the motion of climbing a mountain. From a plank position, drive your knees toward your chest one at a time as fast as you can. Expect to burn 7 to 12 calories per minute with this high-heart-rate exercise.

5. Jump Rope

Jumping rope isn’t just for kids—it’s a full-body cardio blast. It can burn between 7.6 to 9.8 calories per minute and works your calves, shoulders, arms, and core. A jump rope fits easily into any gym bag, making it perfect for on-the-go workouts.

6. Stationary Cycling

If you have access to a stationary bike, it's a joint-friendly way to burn serious calories—210 to 311 in just 30 minutes. It strengthens your legs and improves cardiovascular health without heavy impact on knees or joints.

7. Swimming

Swimming is a fantastic low-impact full-body workout. In just 30 minutes, you can burn 198 to 294 calories while also building muscle and lung capacity. Great for people with joint issues or looking for an alternative to traditional cardio.

8. Sprinting

Short bursts of sprinting—whether outdoors or on a treadmill—can burn between 10.8 to 16 calories per minute. Sprinting is one of the most efficient fat-burning workouts and strengthens your heart and lungs over time.

9. Hiking

For those who prefer the outdoors, hiking is a peaceful yet powerful workout that tones the legs and boosts mood. With the added bonus of beautiful natural scenery, it’s both physically and mentally rewarding.

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Before You Begin

If you have any pre-existing health conditions, consult your doctor before starting a new workout.

Always warm up before exercising and cool down with light stretching afterward.

Even 20–30 minutes a day can make a significant difference in your fitness and well-being.

Don’t wait for tomorrow—start moving today. Your healthier self is just a workout away!