24 MIN TABATA HIIT Workout | Full Body Fat Burn, With or Without Weights

Get ready for an intense 24-minute TABATA HIIT workout you can do right at home!

This session is structured 20 seconds work / 10 seconds rest — 6 rounds total:
• Round 1 – Warm-up (8 exercises)
• Rounds 2–5 – Main workout (4 exercises repeated twice = 8 moves per round)
• Round 6 – Cool-down

I am using two 3 kg dumbbells, but you should choose a weight that feels right for you. If you do not have equipment, no problem — you can absolutely complete this workout with bodyweight only and still get amazing results.

This routine will challenge your full body, boost your strength, and burn plenty of calories. Let’s go!