# Home HIIT for Beginners – No Equipment Fat Burn

> A gentle 3-day bodyweight HIIT program for beginners. Short circuits of simple movements with plenty of rest, done anywhere with zero equipment.

Goal: Fat Loss · Level: Beginner · Equipment: Bodyweight · 3 days/week · ~30 min/session · 6 weeks

Interactive version (free): https://stay-active.app/templates/hiit-home-beginner

## Overview

High-Intensity Interval Training (HIIT) burns fat by alternating short bursts of effort with brief recovery. This beginner plan keeps the movements simple and the rest generous, so you build fitness and confidence without any equipment. Each day is a short circuit repeated for 3 rounds — perfect for training at home.

## The Program

### Day 1 – Full Body Circuit — Full Body Circuit

- **Jumping Jacks** — 3 sets × 40s, rest 20s
- **Bodyweight Squat** — 3 sets × 15 reps, rest 20s
- **Push-Up** — 3 sets × 8-12 reps, rest 20s
- **Mountain Climber** — 3 sets × 30s, rest 20s
- **High Plank** — 3 sets × 30s, rest 90s

### Day 2 – Lower + Core — Lower + Core

- **Jump Squat** — 3 sets × 12 reps, rest 20s
- **Reverse Lunge** — 3 sets × 10 per side, rest 20s
- **Glute Bridge** — 3 sets × 15 reps, rest 20s
- **Bicycle Crunch** — 3 sets × 40s, rest 20s
- **High Plank** — 3 sets × 30s, rest 90s

### Day 3 – Total Body Burn — Total Body Burn

- **Burpee** — 3 sets × 8-10 reps, rest 20s
- **High Knees** — 3 sets × 30s, rest 20s
- **Push-Up** — 3 sets × 8-12 reps, rest 20s
- **Star Jump** — 3 sets × 30s, rest 20s
- **Sit-Up** — 3 sets × 15 reps, rest 90s

## FAQ

### Do I need any equipment?

No — every movement is bodyweight only. All you need is a small space and a mat if you like.

### How is this different from a normal workout?

HIIT alternates short bursts of hard effort with brief rest, which keeps your heart rate high and burns more calories in less time. As a beginner you work at your own pace and rest whenever you need to.

### How many days a week?

3 non-consecutive days (e.g. Mon/Wed/Fri) so your body recovers between sessions.

## Safety notes

Warm up for 3–5 minutes first. Land softly on all jumps with bent knees. Rest longer than prescribed if you feel dizzy or overly winded — HIIT should be challenging, not painful. Stop if you feel sharp joint pain.