When it comes to weight loss, many people find themselves spinning their wheels, trying different methods without seeing much progress.
If that sounds like you, then it might be time to give High-Intensity Interval Training (HIIT) a try.
This powerful workout method has taken the fitness world by storm—and for good reason.
High-Intensity Interval Training (HIIT) Workouts for Weight Loss
In this article, I’m going to walk you through 9 HIIT workouts specifically designed for weight loss, each focusing on burning fat, building endurance, and boosting metabolism.
Plus, I’ll sprinkle in a few personal tips along the way to help you get the most out of your HIIT workouts.
What is HIIT and Why Does It Work for Weight Loss?
Before we dive into the workouts, let’s break down what HIIT is and why it’s so effective for weight loss.
HIIT is a workout strategy where you alternate between short bursts of intense exercise and brief periods of rest or low-intensity exercise.
These bursts are typically anywhere from 20 to 40 seconds, followed by 10-30 seconds of rest.
The idea is to push your body to its max effort during the intense intervals, followed by just enough recovery time to get ready for the next burst.
What makes HIIT such a powerhouse for weight loss is something called the afterburn effect, or excess post-exercise oxygen consumption (EPOC).
After a HIIT session, your body continues to burn calories at a higher rate long after you’ve stopped working out.
This means you can burn more calories throughout the day—without having to keep moving.
Now that you know the science behind it, let’s dive into the 9 HIIT workouts that can help you melt fat fast.
1. Bodyweight Tabata: Full-Body Burn
Tabata is one of the most popular forms of HIIT, and for good reason. It’s simple but incredibly effective.
It’s a 4-minute workout where you do 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times.
What You’ll Do:
- Jump squats (20 sec work, 10 sec rest)
- Push-ups (20 sec work, 10 sec rest)
- Burpees (20 sec work, 10 sec rest)
- High knees (20 sec work, 10 sec rest)
Repeat for 4 minutes, then rest for 1-2 minutes. You can complete 3-4 rounds of this.
Tip: Focus on form, not just speed. It’s easy to get caught up in the intensity, but proper technique is key to avoiding injury and maximizing results.
2. Sprints & Bodyweight Moves
This workout is simple: all you need is a bit of open space. Sprinting at full speed for 20-30 seconds followed by a recovery period is an excellent way to rev up your metabolism.
Combine this with bodyweight moves, and you’ve got a killer HIIT routine.
What You’ll Do:
- Sprint (30 sec)
- Rest (30 sec)
- Push-ups (30 sec)
- Rest (30 sec)
- Sprint (30 sec)
- Rest (30 sec)
- Plank (30 sec)
Complete 4-5 rounds of this, depending on your fitness level.
Tip: For the sprints, make sure you’re pushing yourself hard. If you feel like you could go harder, you’re not sprinting hard enough.
3. Jump Rope HIIT
Jump rope might sound old school, but it’s an awesome tool for a HIIT workout. Not only does it torch calories, but it also improves coordination, balance, and foot speed.
What You’ll Do:
- 30 seconds of double unders (or regular jump rope if you’re a beginner)
- 30 seconds of bodyweight squats
- 30 seconds of mountain climbers
- 30 seconds of rest
Repeat for 4-6 rounds.
Tip: If double unders are too challenging, stick to regular jumps. But if you can get the rhythm down, double unders are a game changer.
4. Circuit Training with Dumbbells
If you’re looking to add a little more resistance, this workout combines HIIT with strength training.
You’ll be using dumbbells to increase muscle engagement while still maximizing fat burn.
What You’ll Do:
- Dumbbell squat press (30 sec)
- Dumbbell rows (30 sec)
- Jump squats (30 sec)
- Push-ups (30 sec)
- Rest (30 sec)
Repeat 4-5 rounds.
Tip: Keep the weight moderate. The goal is to push yourself, but not so much that you lose form or tire out halfway through.
5. Kettlebell Swings and Sprints
Kettlebells are a fantastic tool for HIIT because they work your whole body.
Combine kettlebell swings with sprints, and you’ve got a fat-burning combo that also builds power and endurance.
What You’ll Do:
- Kettlebell swings (30 sec)
- Sprint (30 sec)
- Rest (30 sec)
Repeat 6-8 rounds.
Tip: Keep your core engaged during kettlebell swings to protect your lower back and make the most of each swing.
6. Tabata-Style Squat Series
Squats are an essential part of any workout, but when you add the HIIT element, they become a whole different beast.
This squat-focused Tabata workout will set your legs on fire—and melt fat off your body in the process.
What You’ll Do:
- Jump squats (20 sec)
- Rest (10 sec)
- Bodyweight squats (20 sec)
- Rest (10 sec)
- Bulgarian split squats (20 sec)
- Rest (10 sec)
- Squat pulses (20 sec)
- Rest (10 sec)
Repeat for 4 minutes, then rest for 1 minute. Complete 3-4 rounds.
Tip: Challenge yourself by going deeper into the squats, but don’t compromise on form. Deep squats engage your glutes and quads better, which helps with fat loss.
7. Mountain Climbers & Planks
If you want to challenge your core and burn fat at the same time, this workout is a killer.
It targets your abs, arms, and legs all while pushing your cardiovascular system to the limit.
What You’ll Do:
- Mountain climbers (30 sec)
- Rest (30 sec)
- Plank (30 sec)
- Rest (30 sec)
Repeat for 5-6 rounds.
Tip: Keep your core tight and don’t let your hips sag during the plank to avoid lower back strain.
8. Burpee Blast
Burpees—love them or hate them—are the perfect full-body workout. This routine focuses purely on bodyweight exercises, giving you a great cardiovascular workout while also toning muscle.
What You’ll Do:
- Burpees (30 sec)
- Jumping jacks (30 sec)
- Burpees (30 sec)
- Rest (30 sec)
Repeat for 6-8 rounds.
Tip: Don’t be afraid to modify the burpees if you need to.
If jumping back into a push-up position is too much, try stepping back instead of jumping. It’s still effective, just a bit less intense.
9. HIIT for the Busy Bee: Quick & Effective
If you’re short on time but still want a solid fat-burning workout, this routine will have you covered.
It’s short, sweet, and to the point—perfect for those days when you only have 10-15 minutes.
What You’ll Do:
- Jump squats (20 sec)
- Push-ups (20 sec)
- Plank (20 sec)
- Jumping jacks (20 sec)
- Rest (1 minute)
Repeat 2-3 times.
Tip: Even a quick session like this can get your heart rate up and burn fat—just make sure to push hard during each work interval!
Final Thoughts
So there you have it—9 HIIT workouts that will help you burn fat, build muscle, and crush your weight loss goals.
Remember, consistency is key, and every workout should challenge you in some way. Whether you’ve got 30 minutes or just 10, there’s always time for a little HIIT.
But don’t expect magic overnight. Just like any fitness program, results take time. Stay committed, be consistent, and push yourself during each interval. Trust me, it’ll pay off.
Lastly, if you’re new to HIIT or any of these exercises, be sure to take it slow. There’s no rush—work your way up gradually, and before you know it, you’ll be crushing those intervals like a pro.
How often should I do HIIT for weight loss?
If you’re new to HIIT, start with 2-3 sessions per week. This gives your body enough time to recover between workouts while still reaping the benefits.
As you build endurance, you can increase the frequency to 4-5 times a week, but always listen to your body.
Overdoing it without proper rest can lead to burnout or injury.
Can I do HIIT every day for faster weight loss?
While it may seem like doing HIIT daily will speed up your weight loss, it’s not recommended.
Your body needs recovery time, especially after intense exercises like HIIT. Overtraining can lead to fatigue and increase your risk of injury.
For best results, incorporate 1-2 days of rest or lower-intensity workouts each week.
What should I eat before a HIIT workout?
It’s essential to fuel your body before HIIT to get the most out of your workout.
Opt for a small meal or snack 30-60 minutes before, like a banana with peanut butter, Greek yogurt, or an energy bar that contains a mix of carbs and protein.
This provides energy for the intense bursts of activity and helps with muscle recovery afterward.
Will HIIT help me lose belly fat?
Yes, HIIT is highly effective for reducing overall body fat, including belly fat.
The high-intensity intervals rev up your metabolism, promoting fat loss all over your body.
Keep in mind that spot reduction isn’t possible, but with consistent HIIT workouts and a balanced diet, you’ll notice reductions in belly fat and improvements in overall body composition.
