Unlock Rapid Fat Burn: The Ultimate Guide to HIIT Workouts for Weight Loss

While exercise alone may not be a magic bullet for weight loss, research consistently demonstrates that individuals who incorporate exercise into their routines experience greater success in losing and maintaining weight compared to those who remain sedentary. High-Intensity Interval Training (HIIT) workouts for weight loss can be a great way to burn calories and speed up fat loss in a short space of time. But this doesn't mean you have to spend hours slogging away at the gym each day. HIIT offers a time-efficient and effective approach to burning calories and accelerating fat loss.

What is HIIT?

HIIT, short for High-Intensity Interval Training, involves alternating between short bursts of intense activity performed at maximum effort and periods of lower intensity activity or complete rest. These workouts typically last between 10 and 30 minutes, making them ideal for individuals with busy schedules.

How HIIT Aids Weight Loss

One of the primary reasons HIIT is so effective for fat loss lies in its ability to burn a significant number of calories in a relatively short amount of time, all while preserving muscle mass. A 20-minute HIIT session can expend the same amount of energy as a cardio session lasting 40 to 60 minutes. But the benefits don't stop there.

The Afterburn Effect (EPOC)

HIIT workouts push your body to its limits, engaging the anaerobic system to produce ATP (energy) when oxygen is scarce. Following a HIIT workout, the body needs to consume extra oxygen to return the body to its normal state. This process, known as excess post-exercise oxygen consumption or EPOC, burns calories for up to 24 hours after the workout!

Psychological Benefits

Continuous cardio can be incredibly boring. This makes it harder to want to exercise in the first place, and to stay consistent once you do start. The more workouts you miss, the more likely you are to give up completely. Meaning you're not going to loose that fat. HIIT workouts allow you to work intensely for just 10-20 minutes, and you can often do them at home with no equipment, meaning it literally will be over in no time. HIIT workouts are also more fun than steady cardio -- who doesn't want to jump around to their favourite playlist?

Read also: Comprehensive HIIT Guide

Does HIIT Burn Stomach Fat?

People come in all shapes and sizes, and where you store (and lose) fat mostly depends on your genetics. Some people may lose weight from their stomachs first, others their legs or arms; unfortunately, it isn't possible to choose where to burn the fat from first!

Studies have shown that HIIT can help to lose belly fat, but it's likely this is from overall weight loss. If you want to lose fat from your stomach, your best bet is a calorie deficit and regular exercise, including HIIT workouts.

How Much HIIT Is Too Much?

You might be tempted to get a HIIT workout in everyday, but it's important to avoid training like this daily. Like with all forms of training, rest days are important -- they help your body and central nervous system to recover and prevent injuries. HIIT workouts in particular, should only be done 2-3 times a week, as they cause the release of cortisol (the stress hormone) which, when in our bodies for a long period of time, can actually lead to weight gain, among other side effects.

You should also aim to strength train at least twice each week, as this will help to preserve and even build your muscles while you lose fat, which contributes to overall health and even improves metabolism -- you can read more about the benefits of weight training here.

An example of what good balance across the week could look like is:

Read also: Comprehensive HIIT Guide

Monday: 40 minute full body strength training, 8k steps
Tuesday: 20 minute HIIT workout, 8k steps
Wednesday: Rest
Thursday: 40 minute full body strength training, 8k steps
Friday: 15 minute HIIT workout, 8k steps
Saturday: 30 minute stretching
Sunday: Rest

HIIT vs. Moderate-Intensity Continuous Training (MICT)

Obesity treatment guidelines often suggest moderate-intensity continuous training (MICT), but patient compliance remains low. HIIT is a time-saving training mode with significant metabolic effects.

One study compared HIIT and MICT in 44 obese subjects over 12 weeks. Both groups performed isoenergetic treadmill exercises. The results showed comparable effects within groups for weight loss, changes in fat mass, fat-free mass, diastolic blood pressure, and low-density lipoprotein cholesterol. However, HIIT showed a significant increase in VO2peak (maximal oxygen uptake) and shorter session durations compared to MICT.

This suggests that HIIT can be at least as effective as MICT, offering a time-efficient alternative for obese individuals.

Additional Benefits of HIIT

Beyond weight loss, HIIT offers a range of additional health benefits:

Improved Cardiovascular Health: HIIT can reduce heart rate and blood pressure, particularly in individuals with overweight or obesity.
Enhanced Blood Sugar Control: HIIT may be especially beneficial for those needing to reduce blood sugar and insulin resistance, potentially improving lipid metabolism in individuals with type 2 diabetes.
Increased Oxygen Consumption: HIIT can improve oxygen consumption as much as traditional endurance training, enhancing the muscles' ability to use oxygen.
Improved Performance: Including HIIT in your routine can improve performance in both anaerobic and aerobic activities.

Sample HIIT Workouts

Here are a few examples of HIIT workouts to get you started:

10-Minute Low Impact HIIT Workout

For this workout, you'll do 20 seconds of an exercise followed by 10 seconds rest, three times before moving onto the next exercise.

Squats: Stand with your feet hip width apart and engage your core. Sink your hips down and bend at the knees until your thighs are parallel with the floor, then push up through your feet back to standing. You can also use dumbbells to make this harder. (20 seconds on, 10 seconds rest, x3)
Reverse Lunge: Stand with feet hip width apart, core engaged. Step one foot backwards and bend both knees to 90 degrees, with the back knee pointing towards the ground. Push up through the front foot and bring your other leg back to the start. Repeat on the other side and alternate. (20 seconds on, 10 seconds rest, x3)
Inch Worms: Stand with feet hip width apart. Hinge at the hips to place your hands on the floor close to your feet, then walk your hands out into a high plank position. Walk your hands back to your feet, stand tall, then repeat. (20 seconds on, 10 seconds rest, x3)
Push Ups: Start on your hands and feet in a high plank position, hands slightly in front of your shoulders, with a straight line from your head to your feet. Engage your core and then bend your elbows to bring your chest close to the floor while maintaining a neutral spine. Push back up to the start and repeat. You can also perform these on your knees. (20 seconds on, 10 seconds rest, x3)
Mountain Climbers: Start in a high plank position with your core engaged. Bring your right knee to your chest, then push it back out. As you push it back to the floor, bring your left knee to your chest, so that your legs switch at the same time. Keep your hips down as you repeat this as fast as you can. (20 seconds on, 10 seconds rest, x3)
Skaters: Stand with your feet shoulder width apart, arms by your sides. Hinge at the hip and tap your right shin with your left hand. As you stand, jump sideways, landing on your foot. As you land, hinge forward to tap your left shin with your right hand. Repeat. (20 seconds on, 10 seconds rest, x3)

12-Minute Resistance Training HIIT Workout

If you prefer to strength train but want the benefits of HIIT, or simply don't have enough time to fit a full strength training session in, this is a great workout to try. Perform each exercise for 40 seconds, followed by a 20 second rest, twice before moving onto the next exercise. Have more time on your hands? Add another rep for each exercise for a total of 18 minutes.

Dumbbell Thrusters: Stand tall, feet hip width apart, holding a dumbbell in each hand just above the shoulder with your elbows facing forward. Squat down until your thighs are parallel with the floor, then push up to standing while pushing the dumbbells overhead at the same time. Return the dumbbells to your shoulders and repeat. (40 seconds on, 20 seconds rest, x2)
Renegade Rows: Start in a high plank position, but with your hands gripping onto dumbbells. Engage your core and then row the right dumbbell up to your side. Return it to the ground and repeat on the other side. (40 seconds on, 20 seconds rest, x2)
Overhead Sit Up: Lie on your back with a dumbbell in both hands, feet on the floor with knees bent facing the ceiling. Keeping your feet still, extend your arms so that youâre holding the dumbbell above your chest. Use your abs to curl your torso up to sitting. As you sit up, keep your arms extended and push your body through so that the weight ends up above your head. (40 seconds on, 20 seconds rest, x2)
Bicep Curls: Stand tall holding a bicep in each hand, arms by your side and palms facing forward. Engage your core and flex at the elbows to bring the bicep up to your shoulders, making sure to keep your elbows pinned to your side to avoid momentum. Extend your arms to lower the dumbbells back to the start. (40 seconds on, 20 seconds rest, x2)
Dumbbell Deadlift: Stand with feet shoulder width apart, feet facing forward, holding a dumbbell in each hand with your palms facing inward. Engage your core and pin your shoulders back, then push back the hips to lower the dumbbells below the knees. Drive through your feet back up to standing. (40 seconds on, 20 seconds rest, x2)
Squat Hold/ Wall Sit: Squat down to parallel and maintain this position for the 40 seconds, making sure to keep your core engaged and chest up. You can also do this against the wall in a wall sit. (40 seconds on, 20 seconds rest, x2)

22-Minute Advanced Bodyweight HIIT Workout

This HIIT circuit has more advanced exercises, and swaps full rest for jogging. It's great if you're looking for an extra challenge! If you find it too difficult, try walking on the spot instead of jogging.

Round 1

Pop Squats: Stand tall with feet together, hands in front of your chest. Jump up, and as you land position your feet shoulder width apart and immediately squat down. Extend your legs and push back up off the floor, landing with your feet back together. Repeat. (20 seconds on, 10 seconds jog, x3)
Downward Dog Push Ups: Start in a high plank position and push your hips up and back into a downward dog. Bend at the elbows to bring your head between your hands just above the floor, then extend your arms back into a downward dog. (20 seconds on, 10 seconds jog, x3)
Lateral Lunges: Start with your feet hip width apart, hands in front of your chest and core engaged. Take a long step out to the right and then bend the right knee until your thigh is parallel with the floor. Your left leg should be straight, with the foot flat on the floor. Push through your right foot to stand up, and as you stand shift the weight to your left foot and bring your right foot back to the starting position. Repeat on the other side. (20 seconds on, 10 seconds jog, x3)
Push Up Rotation: Start in a high plank position, hands slightly in front of your shoulders, with your body in straight line from head to feet. Lower your chest to the ground be bending at the elbows, then push back up. Take your right hand off the floor and raise it the ceiling by twisting your torso. Return your hand to the floor. (20 seconds on, 10 seconds jog, x3)
Burpees: Start standing tall, feet shoulder width apart. Squat down and place your hands on the floor in front of you. Lean into your hands and kick your feet back into a high plank position. Perform a push up, then jump your feet back to your hands. Drive up through your feet and off the ground, raising your arms overhead as you do so. Land into a squat and repeat. (20 seconds on, 10 seconds jog, x3)

Round 2

Leg Lowers: Lie in your back, arms by your side. Raise both feet towards the ceiling, keeping your legs straight, so your body and legs are at a 90 degree angle. Engage your core to push your lower back into the floor then lower one leg until its an inch off the floor. Bring it back up and repeat on the other side. (20 seconds on, 10 seconds jog, x3)
Russian Twists: Start by sitting up tall with your legs bent, feet on the ground, hands in front of your chest. Raise your feet off the floor and lean back slightly, then twist your torso to the right to bring your hands to the right side of your body. Twist back to the centre, then repeat on the other side. (20 seconds on, 10 seconds jog, x3)
Hollow Holds: Lie on your back with your legs straight out together and arms extended behind you. Engage your core to place your lower back flat on the floor, and then use your abs to lift your legs, shoulders, arm, and head off the floor, and bring your ribs and pelvis closer together. Hold this position. (20 seconds on, 10 seconds jog, x3)
Sit Ups: Lie on your back, knees bent facing the ceiling, feet flat on the floor. Place your hands on your chest or behind your head. Engage your core and then use your abs to curl your chest up to your knees, keeping your feet flat. (20 seconds on, 10 seconds jog, x3)
Bicycle Crunches: Lie on your back with your feet flat on the floor, knees facing the ceiling, and hands behind your head. Lift your legs up so that your shins are parallel with the floor and knees are pointing towards your face. Extend your right leg and lower it so its an inch off the floor. As you bring your knee back towards your chest, crunch in with the left elbow to meet the knee. Extend the left leg out and return your arm to the floor, then repeat on the other side so that your left knee meets your right elbow. (20 seconds on, 10 seconds jog, x3)

Round 3

Squat Jumps: Stand feet hip width apart, core engaged. Squat down until your thighs are parallel with the floor, then explode back to standing and into the air. As you land, squat down and repeat. (20 seconds on, 10 seconds jog, x3)
Push Up Shoulder Taps: Start in a high plank position, then lower your chest to the ground by bending at the elbows. Push back up and place your weight into your left hand. Tap your left shoulder with your right hand, place it down and repeat on your left side. (20 seconds on, 10 seconds jog, x3)
Plyo Lunges: Stand with your feet hip width apart, arms by your side. Jump your right foot back into a lunge and bend both knees to 90 degrees. At the same time, swing your right arm forward and bring your hands to your shoulders. Straighten both legs and jump up, landing so your right foot is in front and left foot is behind, dropping into a lunge. Repeat. (20 seconds on, 10 seconds jog, x3)
Sprawls: Start by standing tall, then squat down and place your hands on the floor. (20 seconds on, 10 seconds jog, x3)

Tips for Creating Your Own HIIT Routine

The following tips can help you create your own personalized HIIT routine:

Pick an exercise youâre familiar with at lower intensity. For example, donât go all-out on running if you have not done any jogging lately.
If you deal with joint pain, begin with lower impact movement such as cycling or swimming.
Take long enough rest periods. You can maintain sufficient intensity for HIIT only if you take rest periods equal to or longer than your work periods.
Keep work periods under 30 seconds. Work periods longer than 30 seconds will be difficult to sustain at the intensity required for HIIT.
Start with just a few cycles twice per week. HIIT training is very demanding, especially with higher impact exercising. Adequate recovery between training sessions is a must to avoid injuries.

Customizing Your HIIT Workouts

HIIT workouts can be tailored to what you enjoy most. You can build a HIIT workout routine on your own by running/walking in intervals on the treadmill or doing four to five rounds of body weight exercises like burpees, jumping jacks and squat jumps. You can also keep things interesting by switching up the sequence or swapping out different exercises from strength to high-intensity movement.

The Importance of Warm-Up and Cool-Down

Before each workout, spend 2-5 minutes warming up -- this could be walking, jogging, or doing bodyweight exercises like high knees, jumping jacks, or squat to forward folds. Spend a few minutes after the workout bringing your heart rate down by stretching.

HIIT: A Challenging Workout for Anyone

No matter your age or fitness level, HIIT workouts are do-able for everyone. Since the goal is to get your heart pumping at its max, you can go at your own pace. Workouts are designed to challenge you and push your limits.

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