HIIT – heart rate workout to lose fat at home with dumbbell and bodyweight exercises

HIIT, or high intensity interval training, is where you alternate between periods of high and low intensity exercise. Sometimes I like to call it “Heart Training” because your heart rate will go crazy during an interval workout.

Intervals help you increase your metabolic rate and burn fat. There are many great interval schedules out there, but if your goal is solely to lose fat, do intervals that are just 20-30 seconds long followed by 10-15 seconds of rest or active recovery between each exercise.

Most people choose sprinting or jumping rope for their interval training workouts. I like to choose bodyweight and dumbbell exercises. This allows me to get a great workout to lose fat and gain mass at the same time.

To create a great interval workout, all you need to do is choose 2-4 circuits and organize them into intervals. For example, I usually like to choose 2 dumbbell and 2 bodyweight exercises.

As mentioned above, there are some excellent interval schemes out there. But I’d like to list some of the more common interval schemes out there. In the list below, the first number represents the work period, or how long you will exercise.

The second number represents the period of time you will rest:

1. 10/20
2. 30/15
3. 30/30
4. 30/45
5. 30/60
6. 45/30

Beginners should start with a 30/60 interval schedule. The most difficult interval scheme of all these is the 20/10 interval scheme. The general rule of thumb is that beginners should start with a 1:2 interval to rest ratio.