Training5 min read

Two home workouts: HIIT and off-day fat loss

Two sessions for the days you cannot get to a gym. One is a hard conditioning and abs session, the other is a three-day rotation you can run on your off days.

Sanchit GoyalCertified fitness trainer & sports nutritionist, Head Coach at FITMUSK

Both sessions use almost nothing: your bodyweight, a floor, a bit of space and a pair of light dumbbells if you have them. Start every session with dynamic stretching and a warm-up, and finish with a few minutes of cool-down stretching.

Workout 1: the HIIT session

Conditioning, then three ab circuits, then a finisher. This one is demanding, so keep the rest times honest and stop if your form falls apart.

Exercise	Reps	Sets	Rest
German drill	10 rounds	3	2 min
Skipping	300	1	—
Burpees	15	3	1 min

Circuit 1, four rounds

Exercise	Reps
Hanging leg raises	15
Straight leg full crunches	15
Hip rotations	30

Circuit 2, three rounds

Exercise	Reps
Bicycle crunch	30 sec
Wood choppers	15 each side

Circuit 3, three rounds

Exercise	Reps
Russian twists	50 with 5 kg
Straight low plank	60 sec

Finish with 100 rack pulls using a 5 kg dumbbell, then stretch.

Workout 2: the off-day rotation

Three sessions you can rotate through on the days you are not in the gym. HIIT, abs and cardio, no equipment needed.

Day 1

Exercise	Reps	Sets	Rest
Squat and push-up ladder	10 squats and 10 pushups, then 9 and 9, then 8 and 8, all the way down to 1 and 1	1	Try to do it in one go, or take the shortest rest you can
Spot jumps	100	2	45 to 60 sec
Straight plank	60 sec hold	3	45 sec
Lying double leg raises	20	4	45 to 60 sec

Day 2

Exercise	Reps	Sets	Rest
Burpees	15	3	60 sec
Full squats supersetted with half squats on a chair	10 and 10	4	45 sec
Straight plank	60 sec hold	3	45 sec
Single leg raises	15 each	4	30 sec
Straight leg full crunches	15	3	45 to 60 sec
Pushups	30 total	Up to you	Up to you

Day 3

Exercise	Reps	Sets	Rest
German drills	15 rounds	1	90 sec after every 5 rounds
Push ups	15	4	45 sec
Squat holds	20 sec	3	45 sec
Jumping jacks	30	3	45 sec
Full crunches supersetted with leg raises	10 crunches and 15 double leg raises	4	60 sec
Russian twists	200 total	Up to you	20 sec

Notes for both

If you need more rest, take it. Work according to your body, not the number on the page.
Drink plenty of water during the session.
Always cool down afterwards. Five to ten minutes of stretching is enough.

A word of caution

These are hard sessions written for people who already train. If you are completely new, start with the free 3-day beginner plan on this site and come back to these in a few weeks.

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General fitness education, not individual medical advice. If you have an existing injury or persistent pain, get individual guidance from a qualified professional.