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12-minute Full Body Hiit for Weight Control
Roberta's Gym•Processed: Mar 03, 2026
12-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a warm-up followed by a series of high-intensity exercises such as jumping jacks, burpees, and planks, designed to elevate heart rate and promote fat loss.
🏃 Guide
This workout is designed for individuals looking to lose weight quickly at home through high-intensity body-weight exercises. It addresses the challenge of maintaining a caloric deficit to promote fat loss.
Benefits
Increases cardiovascular endurance
Promotes weight control and fat loss
Step-by-Step Guide
1
Lateral Steps
Step side to side, keeping your knees slightly bent. Feel your legs activating. Ensure you maintain a steady pace.
2
Jumping Jacks
Jump while spreading your arms and legs. Feel your heart rate increase. Land softly to protect your joints.
3
Slow Burpees
From standing, squat down, kick your feet back, return to squat, and jump up. Feel your core engage. Avoid rushing the movement.
4
Plank
Hold a plank position, keeping your body straight. Feel your core and shoulders working. Keep your hips level.
5
Squat and Kick
Squat down and kick one leg out. Feel the activation in your glutes and legs. Maintain balance.
6
Knee Tuck Crunches
Lie on your back, bring knees to chest while lifting your shoulders. Feel your abs contract. Avoid pulling on your neck.
Safety Notes
Consult a physician before starting if you have cardiovascular issues, joint problems, or are pregnant.
Duration: 12m 50s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
ObesityOverweight
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#12 min#medium length#HIIT#Cardio#intermediate#None#Full Body#high