If you're ready to trim and slim, here's a super quick, effective morning workout routine at home you can do under 16 minutes.

Any one of these programs will smoke you. 

They're all based on HIIT or high-intensity interval training. HIIT has been proven to burn more fat and calories than endurance cardio. 

You can read about this finding here at EXRX.net.

If you're ready to melt fat away and hammer on your cardio, then take a deep breath and read on.

sweaty guy after morning workout routine at home

Want to question your life and existence? Then read on.

HIIT destroys your comfort zone and pushes your boundaries like no other form of training. 

Besides cooking off fat, HIIT also boosts metabolism, insulin sensitivity and motivation. The metabolism powerup here is the key. 

HIIT employs the process of "muscle sparing" which requires your body to burn energy sources other than protein. Think dietary fats, fatty tissues and carbs. 

The HUGE bonus is that your metabolism will be ramped up for the rest of the day, burning off a few extra calories every hour, compared to normal. 

Better yet, HIIT takes very little time; all these programs can be done under 16 minutes. 

Before you start, follow these pro tips to get the most out of your time and training.

  • People of average fitness should take a minimum of 2 days to recover from your next HIIT session.
  • Don't do HIIT in conjunction with a weight lifting session.
  • Suffering through the HIIT pain works best with a willing partner.
  • Be sure to do the high intervals as close to 100% max effort as possible
  • Always be well warmed up and stretched out prior to HIIT training 

Easy HIIT Workout

Total Workout Time: 10 Minutes

First Exercise: Rowing (High Intervals worked rowing at max effort, with low intervals done rowing at mid speed)

*If you don't have a rower, you can swap in sprints, jump rope or cycling.

woman on rowing machine

The woman standing isn't buying it.

Interval 1: 30 Second @ 50% effort

Interval 2: 15 Second @ 90% effort

Interval 3: 30 Second @ 50% effort

Interval 4: 20 Second @ 95% effort

Interval 5: 30 Second @ 50% effort

Interval 6: 20 Second @ 100% effort

Interval 7: 1 Minute @ 50% effort

Interval 8: 30 Second @ 100% effort

Second Exercise: Burpees (High intervals performed doing burpees at max effort, low intervals done with a light jog)

Don't know how to do burpees? Check out this handy tutorial.

Interval 1: 30 Second Light Jog

Interval 2: 20 Second Burpees @ 90% effort

Interval 3: 30 Second Light Jog

Interval 4: 20 Second Burpees @ 95% effort

Interval 5: 30 Second Light Jog

Interval 6: 20 Second Burpees @ 100% effort

Interval 7: 30 Second Light Jog

Interval 8: 30 Second Burpees @ 100% effort 

Interval 9: 1 Minute Light Jog

Interval 10: 30 Second Burpees @ 100% effort

Mid Level HIIT Workout

Total Workout Time: 16 Minutes

First Exercise: Box Jump (High Intervals doing box jumps at max effort, low intervals done with jumping jacks)

Don't know how to do box jumps? Check out this handy tutorial.

box jump

We do recommend better footwear, but not famous.

Interval 1: 30 Second Light Jumping Jacks @ 50% effort

Interval 2: 30 Second Box Jumps @ 100% max effort

Interval 3: 45 second light Jumping Jacks @ 50% effort

Interval 4: 45 Second box jumps @ 100% effort

Interval 5: 45 Second light Jumping Jacks @ 50% effort 

Interval 6: 45 Second box jumps @ 100% effort

Interval 7: 1 minute light Jumping Jacks @ 50% effort

Interval 8: 1 minute box jumps @ 100% effort

Interval 9: 1 Minute light Jumping Jacks @ 50% effort

Interval 10: 1 minute box jumps at 100% max effort

Exercise Two: Burpees (High intervals doing sprints at 100% max effort, low intervals doing a light jog)

burpee

If it looks like a burpee, feels like a burpee, then...I have bad news for you.

Interval 1: 20 Second burpees done at 100% max effort 

Interval 2: 40 Second light jog at 50% effort 

Interval 3: 30 Second burpees done at 100% effort 

Interval 4: 1 minute light jog at 50% effort 

Interval 5: 30 second burpees done at 100% max effort 

Interval 6: 1 minute light jog at 50% effort 

Interval 7: 45 Second burpees at 100% max effort

Interval 8: 45 second light jog at 50% effort 

Interval 9: 1 Minute burpees done at 90% effort 

Interval 10: 1 minute light jog at 50% effort 

Big League HIIT Workout

Total Workout Time: 12 minutes

*If you don't have stairs at your disposal, line up some plyo boxes at different heights, end to end.

First Exercise: Battle Ropes (High Intervals doing battle rope waves, low intervals doing stair climbs)

Don't know how to do battle ropes? Check out this handy tutorial.

firehose battle ropes

No battle ropes? Try a firehose. 

Interval 1: Battle ropes for 30 seconds @ 100% max effort 

Interval 2: Stair climbs for 15 seconds

Interval 3: Battle ropes for 30 seconds @ 100% max effort

Interval 4: Stair climbs for 15 seconds

Interval 5: Battle ropes for 40 seconds @ 100% max effort

Interval 6: Stair climbs for 20 seconds

Interval 7: Battle ropes for 40 seconds @ 100% max effort

Interval 8: Stair climbs for 20 seconds

Interval 9: Battle ropes for 1 Minute @ max effort

Interval 10: Stair climbs for 30 seconds

Second Exercise: Wall Balls (High intervals are done bounding at maximum intensity; low intervals are done performing light jumping jacks in place)

Don't know how to do wall balls? Check out this handy tutorial.

couple doing wall balls

That glorious wall ball feeling.

Interval 1: 30 seconds wall balls @ 100% max effort

Interval 2: 30 second jump rope @ 50% effort

Interval 3: 45 second wall balls @ 100% max effort

Interval 4: 30 Second jump rope @ 50% effort

Interval 5: 45 second wall balls @ 100% max effort

Interval 6: 30 second jump rope @ 50% effort

Interval 7: 1 minute wall balls @ 100% max effort

Interval 8: 45 second jump rope @ 50% effort

Interval 9: 1 minute wall balls @ 100% max effort

Interval 10: 45 second jump rope @ 50% effort

Wrap Up While You Cool Down

This represents only a small sampling of HIIT workouts you can do at any fitness level. 

Always be sure to regularly change up your training and whip up fresh batches of exercises and interval paces. 

Between rest time interval periods, interval lengths and exercises, the possibilities for variety in your training are endless. 

Keep track of your training by logging everything, so you can constantly tinkers with intensity and variety.

Don't ever forget to have fun. It happens even though you'll be absolutely gassed and burning silly amounts of fat doing some of the best training out there.

By all means, please share with us your experience doing HIIT. We welcome all your input, feedback and expertise. 

Thanks again for reading Fringe Nation. Stay awesome and lift yourself beyond the ordinary!


Adam Miezio
Adam Miezio

Author