[Workout Wednesday] 20-Minute HIIT Home Workout with Weights for Fat Loss

Burn calories fast with this combo strength & cardio HIIT home workout with weights!

Looking for a way to burn fat, boost your energy, and get a full-body workout—all without leaving your home? HASfit’s 20-Minute HIIT Workout for Fat Loss is the perfect solution. This high-intensity interval training (HIIT) session is designed to maximize calorie burn in minimal time, combining strength and cardio moves that challenge your whole body. Whether you’re a fitness enthusiast or just starting out, this workout can be adapted to your level.

Why HIIT Works

HIIT workouts alternate between short bursts of intense effort and brief periods of rest. This method keeps your heart rate elevated and helps you burn more calories both during and after your workout. The HASfit routine follows a Tabata-style format—20 seconds of work, 10 seconds of rest, repeated four times for each exercise. By combining strength moves with cardio bursts, this workout hits multiple muscle groups, boosts metabolism, and promotes fat loss efficiently.

What You’ll Need

Good news: you don’t need a gym to get results! For this routine, all you need is:

• A set of dumbbells (adjustable weights are ideal, but optional)

• A chair, bench, or sturdy box for certain exercises

If you’re short on equipment, many of the moves can be modified to use body weight alone.

The Workout

Before you jump in, you should start with a quick 3–5 minute warm-up to loosen your muscles and prepare your body. Simple dynamic stretches like knee hugs, hamstring sweeps, and hip rotations are perfect for getting started.

Then, move into the main HIIT circuit. Each exercise is performed for 20 seconds with 10 seconds of rest, completing four rounds before moving to the next move. Key exercises include:

• Gorilla Clean

• Kickstand Push Press

• Front Curled Squat

• Reach Crunch with Leg Raise

• Gorilla Row

• Push-Up to Bear Plank

The combination of these exercises engages your arms, legs, core, and back, delivering a full-body challenge in just 20 minutes.

After the circuit, be sure and cool down with a few minutes of stretching—think frog rocks, Child’s Pose, and cobra stretches—to help your body recover and reduce soreness.

Now, put on your workout clothes, and get ready to follow along with this 20-minute hard-hitting HIIT home workout!

Want more like this? Browse our archives for more HIIT workouts you can do at home!