7 Effective HIIT Workouts to Burn Fat Fast

HIIT workouts for fat loss

what is HIIT workout:

The term “HIIT workout” stands for “high-intensity interval training,” and it refers to a style of exercise that alternates between brief bursts of intense, all-out effort and periods of lower-intensity recuperation or rest. HIIT aims to immediately increase your heart rate and keep it there throughout the tough intervals, with only a little recovery period in between to give you a chance to catch your breath and be ready for the next high-intensity round.

Before you start your HIIT routine,Here is how a typical HIIT training is organized:

>Warm-up: A quick warm-up is necessary to get your body ready for the strenuous workouts that will follow. This might involve mobility exercises, dynamic stretches, and mild cardio.

>High-Intensity Interval: During this phase, you put forth your best effort during one or more exercises for a brief period of time, often between 20 and 60 seconds. Any workout that increases your heart rate is OK, including squats jumping jacks, kettlebell swings, and sprinting.

>Recovery Interval: You take a brief break or engage in a low-intensity workout after the high-intensity phase to recuperate. Normally, the recuperation time is between 10 and 60 seconds.

>Repeat: repetition of the high-intensity and recovery intervals occurs for a number of rounds, often 4 to 8, depending on the difficulty of the workout and your level of fitness.

>Cool-down: To ensure that you don’t have any post-workout soreness or dizziness, it is important to cool down with static stretching and deep breathing after the final round.

Here are seven effective HIIT workouts to help you burn fat fast:

1. Tabata Sprints :

Sprint for 20 seconds at your hardest effort, then rest for 10 seconds. This cycle should be repeated four times in all.

2. Jump Squats and Burpees:

Jump squats for 30 seconds, then burpees for 30 seconds. Repeat for a total of 4 times after a 1-minute break.

3. Mountain Climbers and Push-ups:
Perform mountain climbers for 40 seconds, then switch to push-ups for 20 seconds. Repeat for four sets while taking a minute to rest.

4. High Knees and Bicycle Crunches:
45 seconds of high knees and 45 seconds of crunches on a bicycle should be alternated. Complete three sets after a minute of rest.

5. Kettlebell Swings and Box Jumps:
Box jumps for 20 seconds after 40 seconds of kettlebell swings. Repeat for a total of 4 times after a 1-minute break.

6. Jump Lunges and Plank Jacks:
Jump lunges for 30 seconds, then transition to plank jacks for 30 seconds. Complete three sets after a minute of rest.

7. Battle Ropes and Slam Balls:
Battle rope waves lasting 40 seconds and slam ball slams lasting 20 seconds should be alternated. Repeat for four rounds, taking a minute to recover.

What are the HIIT workout benefits?
The main benefits of HIIT workouts include:

  • Effective fat burning: When compared to regular steady-state cardio activities, HIIT can help you burn more calories in less time.
  • Improved cardiovascular health: By putting your heart and lungs through hard interval training, you can increase their endurance and effectiveness.
  • Saving time: HIIT workouts are frequently shorter than typical workouts yet provide effects that are on par with or better.
  • No additional equipment needed: HIIT activities may be performed using only your body weight, making them available to everyone.


Since HIIT workouts are so rigorous, not everyone should try them, especially people with specific medical issues or physical restrictions. Before beginning an HIIT exercise program, it is crucial to speak with a fitness expert or healthcare practitioner to make sure it is secure and suitable for your goals and degree of fitness.

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