Beginner’s HIIT Fat Burning, No Equipment Workout

I have a love-hate relationship with HIITs. They are great to add in when you need a kick in the pants to burn some fat, but they can be tough! Want to get a boost in your weight loss? Adding this beginner’s HIIT fat burning, no equipment workout can make a huge difference in your efforts.


beginner's HIIT fat burning, no equipment workout


The worst part of losing weight can be the beginning of an exercise program. Working out is hard work, beginning a workout in poor shape is miserable. Push, push, push, as hard as you can without injuring yourself.

Realize it will be difficult and allow yourself to be happy with small steps right now. Only did 10 min today? Celebrate you got up and did it! Go for 10:30 tomorrow, or 11 min.

Consistency is the key, not finishing every day right now.

I do my HIIT workouts fasting from food. I drink my pre-workout and water only. Remember to make sure your nutrition is on point to lose weight and get fit. As women over 40, it takes more effort than it did 10 years ago.

HIITs are great to do 2-3 times per week.

Beginner’s HIIT Fat Burning, No Equipment Workout

Do the round as many times as possible, work up to exercising for at least 20-25 min, no more than 40 for this. Adjust times on each exercise by half or more if needed, to begin with.

Warm-up with a light jog or walking in place, raising knees high for 30 seconds

30 seconds Jumping Jacks

30 seconds Lunges

30 seconds Squats

30 seconds Jumping Jacks

30 seconds Side Lunges

30 seconds Arm Circles

30 seconds Jumping Jacks

30 seconds Squats

30 seconds Arm Circles

Repeat as many times as you can, no more than 40 min total.

Cool down stretch 2 min

The Beginner’s HIIT Fat Burning, No Equipment Workout should be done 2-3 times per week.

beginner's HIIT fat burning, no equipment workout

Other workouts for your exercise plan to help you lose weight:

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This short but effective 15 min no equipment beginner cardio workout for women is a great way to burn calories in your weight loss and fitness plan. Regardless of your exact fitness goals, it is important all women over 40 to be actively involved in cardio 3-4 times per week.

Lose Weight by Walking 30 Day Fat Burning Plan

Maybe you aren’t a lift weights high-intensity full-throttle workout type of girl. That’s ok, you can lose weight by walking, starting today.


30 Minute Indoor No Equipment Cardio Workout for Women Over 40

No excuses allowed today. This cardio workout for women is where the fat burn happens. Calories are waiting for you to burn them away with this 30 minute indoor no equipment cardio workout. Great for when traveling and you don’t want to go to the hotel fitness room or for those rainy cold days outside. Are like me, I prefer to do my workouts at home?

about stephanie

About Stephanie

Just an everyday stay at home mom who one day decided I didn’t want to become the stereotypical overweight, middle-aged, out of breath, mom anymore. One day at a time, one meal at a time, one workout at a time and I became the athlete I never knew existed. Read more...

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