14 Day Full Body Fat Burning Challenge | Full Body Hiit At Home | Home Fitness Challenge

Описание: #workouts #fitness #Exercises
Here's a *14-Day Full Body Fat Burning Challenge* you can do *at home* with *no equipment* (or optional dumbbells/resistance bands for added intensity). This plan focuses on **HIIT (High-Intensity Interval Training)**, which is effective for burning fat, building endurance, and increasing overall fitness.

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🔥 *14-Day Full Body Fat Burning HIIT Challenge*

*Workout Time:* 20–30 mins/day
*Level:* Beginner to Intermediate
*Rest Time Between Sets:* 30–45 seconds
*Format:* 40 sec work / 20 sec rest (per exercise)

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✅ *Daily Structure*

1. *Warm-up* – 3–5 minutes (dynamic stretches, light cardio)
2. *Workout* – 4–6 exercises (3–4 rounds)
3. *Cool-down* – 3–5 minutes (stretching + breath work)

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🗓️ *Challenge Schedule*

| Day | Focus |
| ---------- | ------------------------------------------- |
| *Day 1* | Full Body Burn Basics |
| *Day 2* | Lower Body Fire (glutes, quads, hamstrings) |
| *Day 3* | Upper Body HIIT (arms, chest, back) |
| *Day 4* | Core & Cardio Crush |
| *Day 5* | Total Body Tabata |
| *Day 6* | Active Recovery (light yoga or walk) |
| *Day 7* | Full Body Blast |
| *Day 8* | Lower Body Sculpt |
| *Day 9* | Core & Stability Focus |
| *Day 10* | Upper Body Burnout |
| *Day 11* | Fat Blaster Circuits |
| *Day 12* | Plyometric Power |
| *Day 13* | HIIT & Hold (HIIT + isometric holds) |
| *Day 14* | Challenge Day (Full Body Test Workout) |

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🏋️ Sample Day (Day 1: Full Body Burn Basics)

*Warm-up (3 mins)*

Jumping jacks
Arm circles
Hip circles
High knees (light pace)

*Workout (3 Rounds):*

1. Jump squats
2. Push-ups (knees or full)
3. Mountain climbers
4. Glute bridges
5. Plank shoulder taps
6. Reverse lunges

*Cool-down (3 mins):*

Forward fold
Child's pose
Cobra stretch
Deep breathing

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✅ *Tips for Success*

Track your reps to see progress.
Stay hydrated and eat clean.
Mix intensity: go hard during the work period.
Use a timer app for 40/20 intervals (e.g., Tabata Timer).

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Would you like this as a **printable PDF**, a **follow-along video playlist**, or a **calendar format**? I can help create that too!

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#HomeFitnessChallenge

📌IMPORTANT DISCLAIMER: When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.
You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.
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