Full-Body HIIT Workout to Burn Belly Fat (No Equipment Needed) If you’re ready to torch calories and target both lower and upper abdominal fat, this no-equipment HIIT workout is perfect for you. Designed with a mix of cardio bursts and core-focused moves, this routine helps you burn fat while building functional strength.

Full-Body HIIT Workout to Burn Belly Fat (No Equipment Needed)

💡 Why This Workout Works

1. Targets lower belly fat with isolation moves
2. Builds core stability and definition
3. Includes whole-body movements for upper ab engagement
4. Can be done anywhere , anytime
5. Ideal for intermediate to advanced fitness levels

🏋️‍♀️ What You’ll Do

This 15-minute HIIT workout includes:

Here’s the information in a clean, easy-to-read table format:

Exercise	Sets	Reps/Duration
Body Extensions	1 set	14 reps
Butt Kicks	1 set	14 reps
High Knee Jacks	2 sets	14 reps each
High Knee Chops (R/L)	1 set each	14 reps
Knee Raises	1 set	14 reps
Knee Drive	1 set	14 reps
Lateral Arm Circles	1 set	14 reps
Lunges	2 sets	14 reps each
Foreign Crunches	1 set	14 reps
Rise and Fly	1 set	14 reps
Side Lunge Windmill	2 sets	14 reps each
Sumo Hold	1 set	14 reps
Sumo Squat Dip	1 set	14 reps
Ventral Lunge	2 sets	14 reps each
Oblique Crunches	1 set	14 reps
Rise and Ply	1 set	14 reps

🧘‍♂️ How to Perform Key Exercises

1. High Knee Jacks
Jump while bringing alternating knees up toward your chest and spreading arms wide.

Muscles worked : Quads, glutes, calves, core
Fat focus : Lower belly

2. Side Lunge Windmill
Lunge sideways, then reach the opposite hand overhead.

Muscles worked : Hamstrings, glutes, obliques
Fat focus : Upper and side abdominal areas

(Expand similarly for other key moves.)

📝 Tips for Best Results

• Keep rest periods short (10–15 seconds)
• Maintain proper form over speed
• Pair this workout with a clean diet for faster fat loss
• Repeat 2–3 times per week

❓ FAQ of Full-Body HIIT Workout to Burn Belly Fat (No Equipment Needed)

Q: Can beginners do this workout?

A: This is more suited for intermediate exercisers. Beginners can reduce reps or slow down the pace.

Q: How often should I do this?

A: 2–3 times per week for best results.

Q: Do I need any equipment?

A: No! All you need is space and motivation.

📣 Final Thoughts

You’ve just completed a powerful full-body fat-burning workout. Share this routine with friends who want to shed stubborn belly fat and build lean muscle. Want more workouts like this? Subscribe to our channel or check out our other routines below.