Exercise alone might not be enough for most people to lose weight, but research shows that those who work out tend to lose and maintain more weight than those who don’t.
That doesn’t mean you have to spend hours at the gym every day. HIIT (High-Intensity Interval Training) is a great way to burn calories and boost fat loss in a short amount of time. HIIT involves short bursts of intense activity followed by low-intensity periods or rest, with workouts usually lasting 10-30 minutes.
Joey Hogger, a Personal Trainer and Assistant Gym Manager at PureGym in London, explains why incorporating HIIT into your routine can help with weight loss and shares three fat-burning HIIT workouts you can try.
Before jumping into the benefits of HIIT for fat loss, it’s important to remember that weight loss happens when you’re in a calorie deficit. This means consuming fewer calories than you burn, whether through daily activities, exercise, or NEAT (non-exercise activity thermogenesis). The most effective way to achieve a calorie deficit is through diet. You can learn more about calories and weight loss here.
HIIT For Weight Loss: How Does It Help?
Whether you’re aiming to improve fitness, lift your mood, or shed fat, HIIT is an awesome workout choice—you can check out all the great benefits of HIIT training here.
I often recommend HIIT to clients who want to lose fat, and there are two big reasons why it’s so effective.
First, HIIT burns a lot of calories while helping you maintain muscle. A 20-minute HIIT session can burn as many calories as a 40- or 60-minute cardio workout, but the benefits don’t stop there! By pushing your body to its max in short bursts, your body taps into the anaerobic system for energy (since oxygen isn’t available). After the workout, your body needs extra oxygen to recover—this process, called excess post-exercise oxygen consumption (EPOC), can keep burning calories for up to 24 hours!
The second reason is psychological. Let’s face it—traditional cardio can be super boring, which makes it harder to stay motivated and consistent. The more workouts you skip, the further you get from your fat loss goals. HIIT, on the other hand, is intense but short—just 10-20 minutes—and you can do it at home with no equipment. Plus, it’s way more fun than steady cardio. Who doesn’t love jumping around to their favorite playlist?
Does HIIT Burn Stomach Fat?
People come in all shapes and sizes, and where your body stores (and loses) fat mostly comes down to genetics. Some people lose weight from their stomachs first, while others might lose it from their legs or arms. Sadly, you can’t pick where the fat comes off first!
Studies show that HIIT can help reduce belly fat, but that’s usually because of overall weight loss. If you’re looking to lose fat from your stomach, the best approach is to maintain a calorie deficit and stick to regular exercise, including HIIT workouts.
How Much HIIT Is Too Much?
By now, you’re probably convinced that HIIT is great for fat loss. But before you jump into doing a HIIT workout every day, it’s important to know that rest is just as crucial. Like all workouts, rest days give your body and nervous system time to recover and help prevent injuries. HIIT is intense, so it’s best to stick to 2-3 sessions per week. Doing too much can raise cortisol levels (the stress hormone), which, if elevated for too long, can actually cause weight gain and other health issues.
You should also aim to strength train at least twice a week. Strength training helps preserve and build muscle as you lose fat, which boosts overall health and improves metabolism.
Here’s an example of a balanced workout week:
- Monday: 40-minute full-body strength training, 8,000 steps
- Tuesday: 20-minute HIIT workout, 8,000 steps
- Wednesday: Rest
- Thursday: 40-minute full-body strength training, 8,000 steps
- Friday: 15-minute HIIT workout, 8,000 steps
- Saturday: 30 minutes of stretching
- Sunday: Rest
Fat burning HIIT Workouts
If you’re ready to add HIIT to your weight loss routine, here are some great workouts to try.
Before starting, take 2-5 minutes to warm up. This could be a quick walk, jog, or simple bodyweight moves like high knees, jumping jacks, or squats with forward folds. After your workout, spend a few minutes cooling down with stretches to lower your heart rate. You can check out some warm-up ideas here and find stretching exercises here.
10 Minute Low Impact HIIT Workout
For this workout, you’ll do each exercise for 20 seconds, followed by 10 seconds of rest. You’ll repeat each move 3 times before moving to the next one.
- Squats (20 seconds on, 10 seconds rest, x3):
Stand with your feet hip-width apart, engaging your core. Lower your hips and bend your knees until your thighs are parallel to the floor, then push through your feet to stand back up. To make it harder, hold dumbbells. - Reverse Lunge (20 seconds on, 10 seconds rest, x3):
Stand with feet hip-width apart, core tight. Step one foot back and bend both knees to 90 degrees, with your back knee pointing toward the floor. Push through the front foot to return to standing, then switch sides. - Inch Worms (20 seconds on, 10 seconds rest, x3):
Start with your feet hip-width apart. Bend at the hips and place your hands on the floor close to your feet. Walk your hands out into a plank, then walk them back to your feet, stand tall, and repeat. - Push-ups (20 seconds on, 10 seconds rest, x3):
Start in a plank with your hands slightly in front of your shoulders and your body in a straight line. Engage your core and lower yourself by bending your elbows until your chest is near the floor. Push back up. You can modify by doing them on your knees. - Mountain Climbers (20 seconds on, 10 seconds rest, x3):
In a plank position, bring your right knee to your chest, then switch and bring your left knee in while pushing the right one back. Keep alternating quickly while maintaining a strong core and low hips. - Skaters (20 seconds on, 10 seconds rest, x3):
Stand with feet shoulder-width apart. Hinge forward and tap your right shin with your left hand, then jump sideways, landing on the other foot. Hinge again to tap your left shin with your right hand. Keep alternating jumps.
Enjoy your workout!
12 Minute Resistance Training HIIT Workout
If you enjoy strength training but want the benefits of HIIT or just don’t have time for a full workout, this routine is perfect for you! You’ll do each exercise for 40 seconds, followed by a 20-second rest, and repeat twice before moving on to the next move. If you have extra time, add another round to make it an 18-minute workout.
- Dumbbell Thrusters (40 seconds on, 20 seconds rest, x2)
Stand with your feet hip-width apart, holding dumbbells at your shoulders, elbows facing forward. Squat down until your thighs are parallel to the floor, then push up while pressing the dumbbells overhead. Lower them back to your shoulders and repeat. - Renegade Rows (40 seconds on, 20 seconds rest, x2)
Start in a high plank, gripping dumbbells in each hand. Engage your core and row the right dumbbell up to your side, then lower it back down. Repeat with the left side. - Overhead Sit-up (40 seconds on, 20 seconds rest, x2)
Lie on your back with a dumbbell in both hands, feet on the floor, knees bent. Extend your arms, holding the dumbbell above your chest. As you sit up, keep your arms extended so the dumbbell ends up above your head. - Bicep Curls (40 seconds on, 20 seconds rest, x2)
Stand tall with dumbbells in each hand, arms by your side, palms facing forward. Keep your elbows pinned to your sides and curl the dumbbells up to your shoulders, then lower them back down. - Dumbbell Deadlifts (40 seconds on, 20 seconds rest, x2)
With feet shoulder-width apart, hold dumbbells in each hand, palms facing in. Engage your core, push your hips back, and lower the dumbbells below your knees. Drive through your feet to return to standing. - Squat Hold/Wall Sit (40 seconds on, 20 seconds rest, x2)
Lower into a squat until your thighs are parallel to the floor and hold the position for 40 seconds, keeping your core tight and chest lifted. You can also do this against a wall for a wall sit.
Enjoy this quick and efficient workout!
22 Minute Advanced Bodyweight HIIT Workout
This HIIT circuit includes more advanced moves and replaces full rest with jogging, making it a great option if you’re up for a challenge! If it feels too tough, you can switch to walking in place instead of jogging.
Round 1:
- Pop Squats (20 seconds on, 10 seconds jog, x3)
Start standing with your feet together, hands in front of your chest. Jump up, and as you land, move your feet shoulder-width apart and drop into a squat. Push through your legs to jump back up, landing with your feet together again. Repeat. - Downward Dog Push-Ups (20 seconds on, 10 seconds jog, x3)
Begin in a high plank, then push your hips up and back into a downward dog. Lower your head between your hands by bending your elbows, then push back up into the downward dog position. - Lateral Lunges (20 seconds on, 10 seconds jog, x3)
Stand with feet hip-width apart, hands in front of your chest. Step out to the right and bend your right knee until your thigh is parallel to the floor, keeping your left leg straight. Push off with your right foot to stand up, shifting your weight to your left foot and bringing your right foot back. Repeat on the other side. - Push-Up Rotation (20 seconds on, 10 seconds jog, x3)
In a high plank, lower your chest to the ground by bending your elbows, then push back up. Lift your right hand off the floor and twist your torso to raise it toward the ceiling. Return to plank and repeat. - Burpees (20 seconds on, 10 seconds jog, x3)
Start standing with your feet shoulder-width apart. Squat down, placing your hands on the floor, then kick your feet back into a plank. Do a push-up, jump your feet back to your hands, and explode upward, jumping with arms overhead. Land in a squat and repeat.
Rest for 40 seconds
Round 2:
- Leg Lowers (20 seconds on, 10 seconds jog, x3)
Lie on your back with your arms by your sides. Lift both legs straight up so they’re at a 90-degree angle to your body. Engage your core and press your lower back into the floor. Lower one leg until it’s just above the ground, then bring it back up. Switch legs and repeat. - Russian Twists (20 seconds on, 10 seconds jog, x3)
Sit up with your knees bent, feet on the ground, and hands in front of your chest. Lift your feet slightly off the floor and lean back a bit. Twist your torso to the right, bringing your hands to the side, then twist to the left. Keep alternating sides. - Hollow Holds (20 seconds on, 10 seconds jog, x3)
Lie on your back with your legs straight and arms stretched out behind you. Engage your core to press your lower back into the floor. Lift your legs, shoulders, arms, and head off the ground, holding that position while keeping your ribs and pelvis closer together. - Sit-Ups (20 seconds on, 10 seconds jog, x3)
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your chest or behind your head. Engage your core and sit up, curling your chest towards your knees. Lower back down and repeat. - Bicycle Crunches (20 seconds on, 10 seconds jog, x3)
Lie on your back with your knees up and your hands behind your head. Lift your legs so your shins are parallel to the floor. Extend your right leg out while bringing your left knee towards your chest and twisting your right elbow to meet your knee. Switch sides and repeat, alternating the movement.
Rest for 40 seconds
Round 3:
- Squat Jumps (20 seconds on, 10 seconds jog, x3)
Stand with your feet hip-width apart and engage your core. Squat down until your thighs are parallel to the floor, then jump up explosively. As you land, go straight into another squat and repeat. - Push-Up Shoulder Taps (20 seconds on, 10 seconds jog, x3)
Start in a high plank position. Lower your chest by bending your elbows into a push-up, then press back up. Shift your weight into your left hand and tap your right shoulder with your left hand. Repeat on the other side. - Plyo Lunges (20 seconds on, 10 seconds jog, x3)
Stand with your feet hip-width apart and your arms by your sides. Jump your right foot back into a lunge, bending both knees to 90 degrees, and swing your right arm forward. Jump up and switch legs in the air, landing with your left foot back in a lunge position. Repeat. - Sprawls (20 seconds on, 10 seconds jog, x3)
Start standing tall. Squat down and place your hands on the floor, then kick your feet back into a high plank. Jump your feet back to your hands, return to standing, and repeat.
