‘Burn fat, build fire’: Malaika Arora shares a quick, at-home HIIT workout routine

1. Jump squats raise your heart rate quickly and activate your quads and glutes. Just a few reps in, and you’ll be sweating.

2. Mountain climbers combine cardio and core strength, helping burn fat even after your session.

3. Glute bridges are great for toning the glutes and relieving tension in the lower back. This move is low-impact but highly effective.

4. Plank shoulder taps stabilize your whole body and target your core and shoulders without straining your spine.

5. High knees are a fast-paced move that boosts your heart rate and engages your lower abs without any equipment.

“The format is short, intense, and manageable. Since it’s doable, you’re more likely to stay consistent — and that’s what drives real results,” said Sharma.

What are HIIT workouts?

Fitness trainer Garima Goyal told us that HIIT workouts are, as their name suggests, short bursts of exercise that are high in intensity. Their popularity comes from the fact that they are incredibly time-efficient.

“In our fast-paced lives, where finding time for regular exercise can be challenging, HIIT allows individuals to achieve significant fitness gains in a relatively short time compared to traditional steady-state cardio exercises. The concept of intervals, alternating between short bursts of intense effort and brief rest or lower-intensity periods, allows for maximum output in a condensed workout session,” she added.

The intense effort during the workout creates an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). “This means that the body continues to burn calories at an elevated rate even after the workout has ended, contributing to greater overall energy expenditure,” Goyal said.

According to her, the intense bursts of activity elevate heart rate and improve cardiovascular endurance. Over time, this can lead to a stronger and more efficient heart, reducing the risk of cardiovascular diseases such as heart attacks and strokes.

In addition, high-intensity workouts are effective for building and preserving lean muscle mass. “While traditional cardio exercises may lead to muscle loss, HIIT promotes muscle preservation and growth due to the resistance and strength components often incorporated into these workouts,” she said.

It is essential to stay fit (Source: Freepik)

Still not convinced? Here’s a quick overview of why you should try Malaika Arora’s HIIT routine:

1. You’ll sweat in five minutes flat. No time wasted, no fluff.
2. It keeps torching fat even after you’re done. (Yes, this is science.)
3. Hits all the right spots. Legs, glutes, core—one workout, triple threat.
4. Zero equipment. Just a mat, some space, and you.
5. Short, sharp, and fits your day.
6. It’s intense but not insane. Which is why you’ll keep doing it. One of the most important things is consistency for your body.

Some precautions to keep in mind

However, before getting started, keep the following advice in mind:

Sharma advised warming up since going in cold invites cramps and injuries. “In case you have sensitive knees or ankles, skip the jumps or scale it down. First-time users should go slow and build it up. Your joints love cushion, hence a mat or soft surface is non-negotiable,” she added.

According to her, form is everything. Her mantra? Look sloppy, move sloppy, feel sloppy. “Spend time perfecting the basics first- take as much time as your body needs,” she said. Needless to say, always hydrate. Keep a water bottle handy as you are bound to sweat a lot. And in case you feel light-headed, take a rest.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.