4 Best Fat Burning HIIT Workouts (To Shed Pounds Fast)

Before we get into our list of the best fat-loss HIIT workouts, let’s get a clear understanding of what HIIT training is.

What Is HIIT Cardio?

HIIT (high-intensity interval training) cardio is a form of exercise that involves short bursts of intense exercise followed by periods of low-intensity recovery or rest, as stated in the Harvard Health article [1].

It requires little to no equipment and can be done in a relatively small space.

HIIT is quite popular because it can improve cardiovascular fitness, burn calories, and promote weight loss.

Note: HIIT exercise can be very intense, so if you’re a beginner, we advise no more than two HIIT workouts a week. Intermediate and elite folks should limit themselves to no more than three HIIT sessions a week.

Here are the four best HIIT cardio workouts for weight loss and fast calorie burn.

1. Burpees

In my MMA training, burpees have been a staple. They're a full-body workout combining strength and cardio, essential for the agility and endurance needed in the ring. Their effectiveness in enhancing overall fitness is unmatched.

They work many muscle groups, mainly the chest, triceps, shoulders, core, hips, quadriceps, hamstrings, and calves.

Here’s how you perform them:

1. Start in a standing position; keep your feet shoulder-width apart.
2. Lower yourself into a squat and place your hands on the ground in front of you.
3. Kick your feet back into a plank position, keeping your arms extended and your body straight.
4. Perform a push-up.
5. Jump your feet back to your hands and return to a squat.
6. Power up by jumping up from the squat position with your hands extended above your head.
7. Repeat for reps.

You can maximize the fat-burning and muscle-building benefits of burpees by doing them as circuit training. For example, your HIIT routine could consist of 30 seconds of burpees followed by 15 seconds of rest, which you could repeat for several rounds.

Here’s a breakdown of popular HIIT styles, each with its own unique rhythm and intensity:

• Tabata: Quick 20-second high-intensity bursts followed by a 10-second rest, repeated for eight rounds, totaling four minutes.
• Circuit Training: A series of exercises performed back-to-back with minimal rest, tailored to your preferences.
• AMRAP: "As Many Rounds As Possible" within a set time, like a 5-minute circuit of jumping squats, battle ropes, and burpees, repeated multiple times.
• Fartlek Training: Mixing up exercises with varying speeds and intensities, like alternating between 30-second jump squats and a minute of light jogging.
• Interval Training: Alternating high-intensity activities like sprinting with low-intensity periods such as walking.

These HIIT workouts blend intense cardio and strength exercises to maximize calorie burn and muscle building, ideal for enhancing body composition and achieving a fit physique.

Most HIIT exercises don't need heavy equipment, but some do.

Here's a quick rundown of optional gear to spice up your HIIT sessions:

• Treadmill or exercise bike for sprint or biking intervals.
• Jump rope to get your heart pumping with various moves.
• Kettlebells for a combo of strength, conditioning, and flexibility.
• Battle ropes for a range of HIIT exercises.
• Plyometric box for step-ups, box jumps, and more.
• Resistance bands are handy and stretchy for added resistance.

Yes, HIIT is really effective for fat loss. A 2014 study in Applied Physiology, Nutrition, and Metabolism found that high-intensity burst exercises with short rest periods increased resting energy expenditure by 39.2% compared to traditional steady-state cardio, demonstrating its greater effectiveness for fat loss [2].

A study in the Journal of Diabetes Research found that HIIT is more beneficial than moderate-intensity continuous training (MICT) for improving body composition and cardiorespiratory fitness across all ages, with HIIT participants experiencing a significant 1.22 kg greater reduction in body weight compared to MICT [3].

What’s also great about HIIT is its after-burner effect.

Research published in the Medicine and Science in Sports and Exercise journal suggests that the high intensity of HIIT workouts increases your body’s metabolism and calorie-burning abilities for hours after exercise, which helps you burn calories faster and for longer than traditional cardio [4].

Here are the other benefits of HIIT training:

• Increased muscle mass and endurance: HIIT requires a lot of energy and effort from your muscles. Over time, they’ll build size and endurance to keep up with your intensity.
• Convenient, adaptable, and versatile: Most HIIT workouts are bodyweight exercises that can be done anywhere. Plus, many of them have different variations that allow you to perform beginner or elite versions of the same exercise.

Related: HIIT vs CrossFit

“Intense interval training circuits also stimulate muscle-building hormones while simultaneously using up calories and burning fat. The body produces the growth hormone known as IGF-1 during HIIT, for example, which allows the body to build lean mass muscle.”

- Jillian Levy, Certified Yoga Instructor

Drawing from my MMA and coaching experience, I know firsthand how crucial safety is during high-intensity workouts.

To prevent injuries and maximize your HIIT results, remember:

• Proper Form: Always maintain perfect form; start gently and build up as you get the hang of it.
• Rest & Recover: Essential for strengthening between sessions, as noted by the University of Colorado Health [5].
•  Neglecting this can derail your progress.
• Hydration: Stay hydrated to optimize recovery and performance, as highlighted in the Biology of Sports journal research [6].
• Nutrition: Eat well to recover from intense workouts.
• Supplements: A quality pre-workout supplement can enhance your strength and stamina.