This Interval Workout At Home combines strength exercises with short bursts of cardio to keep your heart rate up and maximize fat loss, all in minimal time.
A Quick Look At The Workout
- 💭Equipment: Mini band or can be done with no equipment
- ⏲️Duration: 25 minutes
- 📖 Warm up: You can grab a total body workout or use one of your own
- 📋Intensity: Beginner-friendly
- 📖 Frequency: Do this workout 2 times per week
- ⭐ Muscles used: All major muscle groups.
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What Is an Interval Workout for Fat Loss?
An interval workout alternates between periods of effort and short recovery. This style of training helps increase calorie burn, improve fitness, and support fat loss in less time than steady workouts.
An interval workout alternates between short bursts of effort and quick recovery, making it a highly effective way to boost calorie burn and support fat loss in less time.
If you’re short on time (and energy), this style of training is a game-changer. Instead of trying to fit in both strength and cardio separately, this workout combines them into one efficient session you can do at home.
It’s designed to build lean muscle while keeping your heart rate up, all with just a mini band (check out these other mini band exercises). And if you’re ready for more structure, my 6 Weeks to STRONG program builds on this style of training with simple, progressive workouts you can follow from home.
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Why This Workout WORKS For Fat Loss
Interval workouts can be great in fat loss because they combine both strength training with cardio exercises.
- Keeps your heart rate elevated
- Burns more calories in less time
- Combines strength + cardio
- Improves metabolism and endurance
20-Minute Interval Workout at Home
For any at-home workout, remember that form is crucial. Don’t just go through the motions.
| Push Up Flow | 6 |
| Banded Wall Runs | 30 seconds |
| Leg Extension | 12 |
| Banded Wall Runs | 30 seconds |
| Single Leg Elevated Bridge | 12 per leg |
| Banded Wall Runs | 30 seconds |
| Single leg forearm crunch | 6 |
| Banded Wall Runs | 30 seconds |
| Rest | 45 seconds |
How to use this workout: Perform each exercise without rest in order for the reps listed. At the end of the set, take a 45s break and repeat the circuit for a total of 3-4 rounds.
Workout Printable
Below is a PDF of the workouts for you to download (click the image). Here, you can record your weights and any notes.
Mark down the workouts and then as you go through them week by week strive to progress them by upping your weight, improving your form, or getting through the sets faster. Then, pair it with some of these quad exercises at home for a ton of leg strength.
The Exercises
Below is a breakdown of the exercises you'll see in the fat loss workout. When it comes to home workouts, form and engagement are crucial. So, slow down and focus on making every rep COUNT.
Push Up Flow
- Start in plank position and perform a push up.
- As you push back up, press your body back into a plank squat keeping the knees off the ground.
- Push back into the starting position of a plank.
If you're struggling here, learn how to get better at push ups as a beginner.
Banded Wall Running
- Place your hands on the wall but step back from slightly and lean in.
- With the mini band against your feet come into a controlled jog/mountain climber.
- Omit running and opt for stepping if needed.
Knee Extensions/ Reverse Nordic
- Come into a kneeling position.
- Squeeze your glutes as you start to lean backward keeping a flat back.
- Go as low as comfortable and then use your quadriceps to help reverse the movement and pull the body back up.
Single-Leg Bridge
- Lying on your back, bend your knees and bring your heels close to your bum feet flat on the floor. Raise the left leg.
- Push through your heel of the right leg and lift your hips by squeezing the glutes. Do not excessively arch the lower back.
- Pause at the top for three seconds with a maximum glute squeeze before releasing the tension and bringing the hips back to the starting position.
Forearm Crunch
- Come into a plank position on your elbows.
- Round the upper back and crunch the right leg into the chest.
- Extend the leg back out fully and repeat all repetitions on the same side before moving to the other leg.
Interval Workouts Versus Strength Training
Both HIIT workouts and traditional strength workouts can be used for fat loss. However, HIIT workouts will give more of a cardio challenge and target muscle endurance in addition to strength.
This makes them a great choice for anyone short on time. The best HIIT exercises are also often combo exercises or compound exercises that target the most muscle groups possible in an intense way.
How To Make The Workout Harder
Once you've done this fat loss workout for a few weeks, if you need to make it more challenging, try to:
- Shorten your rest time
- Increase your work intervals,
- Add a jump or slow the tempo
- Add an extra round
- Perform the wall runs on the ground as banded mountain climbers.
Learn more about ways to make workouts more intense at home.
Want more? If you like this style of training but want a plan that actually progresses, my 6 Weeks to STRONG program gives you structured, effective workouts you can follow at home, so you keep getting stronger without guessing.
Interval Workouts For Fat Loss FAQs
Yes, short workouts at home can support weight loss when done consistently and with enough intensity. Combined with good nutrition and daily movement, even quick sessions can help you burn calories and build muscle.
This HIIT workout can be done 2-3 times per week to lose weight. Make sure to leave one day between workouts though, for adequate rest.
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