5 HIIT Workouts You Need To Be Doing
High-Intensity Interval Training (HIIT) has become one of the most popular and effective ways to lose weight and get fit in a short amount of time. What sets HIIT apart from other workout methods is its ability to maximize calorie burn, improve cardiovascular health, and build muscle—all while being incredibly time-efficient. If you’re tired of long, monotonous cardio sessions and want a more exciting and efficient way to shed those extra pounds, HIIT might be the solution you’ve been looking for.
In this article, we’ll take you through five highly effective HIIT workouts that are specifically designed for weight loss. These workouts combine intense bursts of exercise with short recovery periods to keep your body burning fat long after the session is over. Whether you’re new to HIIT or a seasoned pro, these workouts are sure to challenge your body and deliver impressive results.
Why HIIT Works for Weight Loss
Before diving into the specific workouts, it’s important to understand why HIIT is so effective for weight loss. Traditional cardio, like running or cycling, can certainly help burn calories, but it often takes longer to see results. In contrast, HIIT works by pushing your body to its maximum effort during short intervals, followed by rest or low-intensity periods. This combination increases your heart rate, accelerates fat burning, and boosts your metabolism.
One of the key benefits of HIIT for weight loss is the afterburn effect, known as Excess Post-Exercise Oxygen Consumption (EPOC). After an intense HIIT workout, your body continues to burn calories at an elevated rate for hours, sometimes even up to 24 hours. This phenomenon helps you burn fat even when you’re not actively working out. Additionally, because HIIT involves short bursts of activity, it helps you build muscle, which in turn increases your resting metabolic rate. As a result, your body continues to burn fat even when you’re at rest.
With all of this in mind, let’s explore five HIIT workouts that are guaranteed to help you lose weight and feel stronger, faster.
1. The Total Body Burnout: Full-Body HIIT
This total body HIIT workout is designed to target multiple muscle groups at once, increasing your heart rate and calorie burn. It’s perfect for those who want to work their entire body in one session, maximizing fat loss and building strength simultaneously.
Begin with a dynamic warm-up, such as jumping jacks or arm circles, to get your body ready for the intense work ahead. Then, you’ll alternate between exercises that work your upper body, lower body, and core. The goal is to push yourself to your maximum effort during each 40-second interval and take advantage of the short 20-second rest periods.
A sample workout might include:
Jump Squats: Engage your legs, glutes, and core as you squat down and jump explosively into the air. This exercise works your lower body and boosts your cardiovascular fitness.
Push-Ups: A great bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core. If needed, modify the push-up by performing it on your knees.
Mountain Climbers: These will get your heart pumping as you alternate bringing your knees toward your chest in a plank position. Mountain climbers work your core, shoulders, and legs.
Burpees: One of the most challenging and effective exercises in HIIT, burpees work your entire body, from your legs to your chest to your core. The explosive movement burns calories quickly and improves both strength and endurance.
Plank to Push-Up: Start in a plank position on your forearms and push up onto your hands one arm at a time. This works your chest, shoulders, and core while keeping your heart rate elevated.
Repeat this circuit 3-4 times for a killer full-body workout. Aim to perform each exercise with maximum intensity for 40 seconds, followed by 20 seconds of rest. This workout will leave you feeling both exhausted and accomplished, with a serious fat-burning aftereffect.
2. Cardio HIIT: Fat-Burning and Endurance Boosting
If your primary goal is weight loss, then a cardio-focused HIIT workout is exactly what you need. This workout is designed to maximize calorie burn by keeping your heart rate elevated for an extended period. It involves less strength training and more cardio-based movements, making it ideal for burning fat and improving your aerobic fitness.
Start with a light warm-up to prepare your body for the intensity ahead. Then, alternate between different cardio exercises that elevate your heart rate. Focus on moving quickly during each work interval and taking full advantage of your rest periods to catch your breath.
A sample workout might include:
High Knees: Jog in place while bringing your knees up toward your chest as quickly as possible. This gets your heart rate up and works your legs and core.
Jumping Jacks: A classic cardio exercise that works your entire body, particularly your legs, arms, and core. Jumping jacks are a great way to keep your heart rate elevated and burn calories.
Skater Jumps: Jump from side to side, landing softly on one leg. This lateral movement works your legs, glutes, and calves while also improving your agility and coordination.
Butt Kicks: Jog in place while kicking your heels up toward your glutes. This is another great exercise to keep your heart rate high and target your legs and glutes.
Jump Rope: If you have the space, jumping rope is an excellent cardio exercise that targets your legs and improves cardiovascular health. It’s also highly effective for fat burning.
Repeat this circuit 4-5 times, performing each exercise for 40 seconds with a 20-second rest between intervals. This workout will leave you breathless, but it’s perfect for torching fat and improving your cardiovascular endurance.
3. Lower Body Focus: Leg and Glute HIIT
If you want to target your lower body and really focus on toning your legs and glutes, this workout is perfect for you. By focusing on your lower body, you’ll engage large muscle groups that burn a significant amount of calories. This workout combines squats, lunges, and plyometric movements to tone and sculpt your legs and glutes while boosting your metabolism.
Begin with a dynamic warm-up that includes leg swings, lunges, and light cardio. Then, alternate between different lower body exercises that keep your heart rate high while working your legs and glutes.
A sample workout might include:
Jump Squats: A great exercise to build power in your legs and glutes while also raising your heart rate. Squat down and then jump explosively into the air.
Walking Lunges: Step forward into a lunge position, keeping your knee over your ankle, and then push back to a standing position. Alternate legs as you move across the room or space.
Jumping Lunges: This plyometric variation of lunges involves jumping and switching your legs mid-air. It’s great for building explosive power and targeting your quads, glutes, and hamstrings.
Bulgarian Split Squats: Stand in front of a bench with one foot resting on it. Lower your body into a lunge position, keeping your chest upright and your front knee aligned with your ankle. This exercise isolates the quads and glutes.
Glute Bridges: Lie on your back with your feet flat on the floor and your knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top. This movement targets the glutes and hamstrings.
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 3-4 rounds of this workout, focusing on form and intensity. Your legs and glutes will feel the burn, and you’ll see significant improvement in both strength and fat loss.
4. Upper Body and Core HIIT: Sculpt and Tone
While the lower body often gets the most attention in HIIT workouts, your upper body and core also deserve some love. This workout focuses on strengthening your arms, shoulders, and core while keeping the intensity high for maximum fat burning. By incorporating exercises that engage your upper body and core, you’ll build strength and improve posture while torching calories.
Start with a warm-up that includes arm circles, shoulder rolls, and light cardio to get your body ready for the workout ahead. Then, alternate between upper body and core exercises that keep your heart rate elevated.
A sample workout might include:
Push-Ups: A classic exercise that works your chest, shoulders, triceps, and core. If regular push-ups are too challenging, modify them by performing them on your knees.
Plank with Shoulder Taps: Start in a plank position and alternate tapping each shoulder with the opposite hand. This engages your core while strengthening your shoulders and arms.
Bicycle Crunches: Lie on your back and perform a twisting motion, bringing your opposite elbow to the opposite knee. This targets your obliques and core while also raising your heart rate.
Tricep Dips: Sit on the edge of a bench or chair and place your hands behind you. Lower your body down and then push back up to target your triceps.
Russian Twists: Sit on the floor with your knees bent, and twist your torso from side to side while holding a weight or medicine ball. This exercise targets your obliques and core.
Perform each exercise for 40 seconds, followed by 20 seconds of rest. Repeat the circuit 3-4 times, focusing on keeping your core engaged and moving quickly during each interval.
5. HIIT Circuit for Maximum Fat Loss
For those who are looking for an all-around fat-burning workout, this HIIT circuit combines both cardio and strength exercises. It’s designed to maximize calorie burn while toning your entire body. By alternating between different exercises that target your legs, arms, and core, you’ll keep your heart rate elevated and continue burning fat long after the workout ends.
Begin with a full-body warm-up that includes dynamic stretches and light cardio. Then, move through a circuit of high-intensity exercises that challenge your strength and endurance.
A sample workout might include:
Burpees
Mountain Climbers
Jump Squats
Push-Ups
Plank Jacks
Perform each exercise for 40 seconds with 20 seconds of rest. Complete the circuit 4-5 times, and feel the fat-burning benefits as your body works at maximum intensity.
Stay Consistent, and the Results Will Follow
HIIT is one of the most effective ways to lose weight, build strength, and improve cardiovascular health. The key to seeing results is consistency. Make these workouts a regular part of your routine, and over time, you’ll notice improvements in your endurance, strength, and body composition. Stay committed, challenge yourself, and enjoy the process—the results will speak for themselves.
