Burn fat fast with this 10-minute no-repeat HIIT workout

Blast fat at home quickly with this workout - you only need to complete each exercise once

Women complete a HIIT workout
(Image credit: Getty)

No-repeat workouts can feel like they fly by when you know you only have to get through each exercise once. This 10-minute workout will be over before you know it but you are guaranteed to burn lots of calories in this session.

While weight training is growing in popularity it's good to remember that cardio can get you equally impressive results. Cardio machines like a best elliptical machine or a best treadmill continue to grow in sales as more and more people are choosing to burn fat and tone up at home now.

If you also prefer exercising at home but are looking for a no-equipment workout  then turn your attention to this speedy HIIT workout posted to the MrandMrsMuscle YouTube channel. 

HIIT workouts are excellent for burning fat quickly and Mrs Muscle will lead you through each exercise of this no-repeat workout. She includes modifications of each move so that all abilities are welcome to try this circuit. Watch the workout being performed below.


The workout begins with a short two-minute workout and then moves into the fat-blasting routine where you will perform each exercise for 45 seconds with 15 seconds of rest between each move.

There are eight medium to high intensity exercises included in the routine which you can find listed below. After completion, you can follow Mrs Muscle's cool-down stretches. It's always a good idea to stretch after a workout, some like to add the best foam roller to their cooldowns.

  1. Jumping Jacks to Overhead Jacks
  2. Lumping Lunge Switch
  3. Push-up to Downward Dogs
  4. Bent Knee Leg Raises
  5. High Knees with a pause
  6. Pogo Jumps to Drop Squats
  7. Butt Kicks
  8. Rocking Plank

HIIT which stands for high-intensity interval training is one of the most effective forms of exercise for achieving fat loss quickly. 

Research published in British Journal of Sports Medicine revealed that people who completed interval-style training experienced greater weight loss results than those who completed longer workouts of lower intensity. 

This goes to show that working out for longer doesn't necessarily get the better results. Of course, it does depend on what your fitness abilities and goals are though.

If you watched the video of the workout above you might have noticed Mrs Muscle doesn't ever stop moving. During the rest periods, she lightly steps from one foot to the other. Staying active even if it is as little as stepping is great for burning additional calories.

Walking on its own is also a fantastic activity for weight loss. Owning a pair of best shoes for walking will come in handy if you sometimes forget to step outside for some air and light cardio.

Jessica Downey

Jessica is an experienced fitness writer with a passion for running. Her career in journalism began in local news and she holds a Masters in journalism. Jessica has previously written for Runners World, penning news and features on fitness, sportswear and nutrition. 

When she isn't writing up news and features for Fit&Well covering topics ranging from muscle building, to yoga, to female health and so on, she will be outdoors somewhere, testing out the latest fitness equipment and accessories to help others find top products for their own fitness journeys. Her testing pairs up nicely with her love for running. She recently branched out to running 10Ks and is trying to improve her time before moving on to larger races. Jessica also enjoys building on her strength in the gym and is a believer in health and wellness beginning in the kitchen. She shares all of this on her running Instagram account @jessrunshere which she uses for accountability and for connecting with like-minded fitness lovers.