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Low Carb HIIT Workouts

HIIT stands for ‘high intensity interval training’ – short bursts of exercise followed by a short rest. HIIT is extremely effective for fat loss.

  • Beginner’s Circuit
  • Advanced Circuit
  • 2 HIIT video workout routines

HIIT is a great exercise option for busy low carbers. HIIT workout routines are fast and don’t require a lot of stored glucose to perform.


HIIT circuit workout beginner advanced

HIIT workouts are short, but really rev up your metabolism (excellent to end a diet stall). You’ll continue to burn calories at an elevated rate hours after you’ve finished.


HIIT Routine for Fat Loss

These HIIT Circuit workout routines last 20 to 25 minutes and will burn at least 168-375 calories, depending on fitness level.


HIIT Workout: Beginner’s Circuit

This HIIT workout routine for beginners burns a high amount of calories in about 20 minutes.

Be careful when performing the HIIT exercises and stop whenever you need to. If you have extra energy, move a little faster.



Beginner’s Workout

20 Minutes Total

Calories Burned: 8-15 cals/min, 168–315 cals in 20 mins


Cardio Warm Up

5 Minutes

Warm up with six simple exercises.

Warm Up Exercises

  1. Butt Kickers (60 secs)
  2. Stutter Steps (60 secs)
  3. Lateral Jumps (60 secs)
  4. Arm Crossover Swings (30 secs)
  5. Torso Twists (30 secs)
  6. Up & Out Jacks (60 secs)


The HIIT Core

10 Minutes

The main workout has two, total-body exercises.

  1. Sidewinder Mountain Climbers
  2. Toe Touch Jacks

The Cycle

  • Sidewinder Mountain Climbers (20 secs)
  • Rest (10 secs)
  • Repeat
  • Toe Touch Jacks (20 secs)
  • Rest (10 secs)
  • Repeat

Take two minutes of ‘active rest’ – keep moving, but at a slow pace.

Complete the cycle a second time.


Cool Down & Stretch

5 Minutes

Cool down and stretch with five exercises, each performed slowly for one minute.

Cool Down Exercises

  1. Butt Kickers
  2. Slow Butt Kickers with Arm Swings in Front
  3. Crossover Toe Touch Stretches
  4. Standing Quad Stretches
  5. Wall Chest Stretches


HIIT Workout: Advanced Circuit

This at-home advanced HIIT workout is intense. Perform this routine at a pace that’s comfortable for your fitness level.



Advanced Workout

25 Minutes Total

Calories Burned: 10-15 cals/min, 250-375 cals in 25 mins


Warm Up

7 Minutes

Warm up with seven simple, one-minute exercises.

Warm Up Exercises (1 min each)

  1. Side Squats
  2. Jog in Place
  3. Power Skip
  4. Jumping Jacks
  5. Slow Butt Kick & Arm Swing
  6. Full Force Butt Kick
  7. Lateral Jump


The HIIT Core

16 Minutes

The main workout has three, total-body exercises.

  1. Burpee & Leg Raise
  2. Flutter Kick Squat
  3. Double Butt Kicker

The Cycle

Each exercise is done for 60 seconds, followed by a short rest.

  • Burpee & Leg Raise
  • Rest
  • Flutter Kick Squat
  • Rest
  • Double Butt Kicker
  • Rest
  • Burpee & Leg Raise
  • Rest
  • Flutter Kick Squat
  • Rest
  • Double Butt Kicker
  • Rest

Take two minutes of ‘active rest’ – keep moving, but at a slow pace.

Complete the cycle a second time.


Cool Down

2 Minutes

After both cycles take a full, 2-minute ‘active rest’ – keep moving, but at a leisurely pace.


HIIT on Low Carb

HIIT is more effective than a long session of cardio. HIIT routines burn more fat and promote more muscle growth than steady-state exercise.

Learn when to perform HIIT workouts, the best low carb foods for results and recovery, and why HIIT routines are a perfect fit for low carb diets.


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Low Carb HIIT Workouts

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Category: Stall Busters