5 All-Standing Exercises for Fat Loss

Standing High Knees (45 sec)

A fast-paced cardio move that skyrockets your heart rate and targets lower belly fat.

Standing Cross Punches (40 sec)

Twist + punch across your body.
Great for trimming the waist and sculpting arms while burning calories.

Squat to Front Kick (40 sec)

Squat low → kick forward with power.
Targets quads, glutes, core, and improves balance.

Standing Knee Drives (Each side 20 sec)

Drive your knee up as if striking.
Works core, obliques, and improves fat burn through controlled intensity.

Jumping Jacks or Step-Out Jacks (30–40 sec)

Choose according to intensity.
A full-body cardio booster that’s joint-friendly and effective.

Suggested HIIT Format

• Work: 40 sec

• Rest: 20 sec

• Rounds: 3

• Total Time: 12 minutes

Why This Standing HIIT Works

• Zero floor work → great for beginners

• Easy on joints, high on calorie burn

• Full body activation

• Perfect for home, hotel, or small spaces