Top 7 HIIT Workouts For Quick Weight Loss

HIIT Workouts

Almost everyone knows that physical activity is essential to a healthy life. But nearly 30% of the population doesn’t have enough physical activity in their daily routine. Suppose your job does not involve much physical activity. In that case, your best bet for maintaining a healthy life is to have an active workout routine. But busy work routines can make it hard for anyone to have a defined workout regimen that keeps you engaged and promotes weight loss.

If that is the case, try out HIIT workout routines. High-Intensity Interval Training (HIIT) is an umbrella term for different workout routines that include intensive exercises with short breaks. These workouts are generally 25 minutes long with a fat-burning rate of 500 calories per workout session!

Pros of HIIT Workout Routine

The most significant advantage of HIIT workouts is that you get maximum health benefits in a short interval of time. With fast fat burning, elevating heart rate, improved lung capacity, and visible reduction in insulin and blood pressure levels.

But it is suggested to keep HIIT workouts to a maximum of 2-4 sessions per week; otherwise, your body will be under stress, and you might do more harm than good. Keeping things balanced is the key.

The following are some of the best HIIT workouts that promote fast weight loss:

1. Basic Workout

HIIT workout can be challenging to follow if you are starting your weight loss journey. Your body will take its due time in adjusting to any workout routine, and the same is the case with any high-intensity workout. To prepare your body for progress, start easy with a beginner’s workout routine.

This routine consists of five different exercises that you have to do in 5 circuits. You will perform each of these exercises for 20 seconds and take a 30-second break between each circuit. The exercises include:

  • Burpees
  • Jumping jacks
  • Squats
  • Raised arm circles
  • High knees

2. Ski Prep Workout

With the winter season in full bloom, you enjoy the seasonal sport of skiing with your friends and family. But you will need an intensive workout to strengthen your core muscles and stretch all of your tight muscles. You can exercise with a Ski workout machine for a quick ski prep workout at home, or you can do HIIT workouts to prepare your body for this sport. A ski workout machine helps your body create a rhythm as it helps in large muscle movement. It is an effective aerobics workout that promotes weight loss and strengthens your heart. The HIIT ski prep workout does the same in lesser time.

The ideal ski prep workout consists of:

  • Ten jumping lunges with arm assistance
  • 20 push-ups
  • 30 squats
  • 40 bench dips
  • 50 mountain climbers

This high-intensity workout can be tough on the muscles, so it is better to switch between alternate days.

3. Upper Body Workout

The upper body HIIT workout aims to tone all the muscles around your waist. The muscles targeted during this workout include your arms, shoulders, and abdomen. There are a total of six exercises that you do in two circuits. Each circuit consists of three rounds.

Consider warming up before this exercise with cardio and then start the first circuit with:

  • 12 repetitions of overhead press
  • 12 repetitions of triceps kickback
  • 12 repetitions of chest press

You can relax for 30 seconds after this circuit. If 30 seconds is too short for you, rest for one minute and warm up again with a short run. Continue with the second circuit that consists of:

  • 12 reps of the planks that include a lateral raise
  • 15 reps of push-ups
  • 15 reps of a triceps dip

Slow and Cooldown after this workout with upper-body stretches.

4. Total Body Workout

You will need a couple of things to carry out this HIIT workout. But you can find these things easily around your home. Use water bottles or dumbbells, a chair, and a yoga mat.

There are a total of eight different exercises in this routine. They are:

  • Squat press
  • Jumping squats
  • Push-ups
  • Glute bridges
  • DB renegade rows
  • Jumping jacks
  • Dips
  • Reverse crunches

This routine involves 40 seconds of exercise with a 20 seconds break between them. Doing three sets of these exercises will complete a 25-minute full-body workout.

5. Fat Incinerating Circuit Workout

This type of workout is unique for increasing Excess Post-Exposure Oxygen Consumption (EPOC). It is also known as the afterburn. It is the most effective routine that can burn body fat and promote weight loss. The level of oxygen your body needs to recover the metabolic functions is known as the afterburn. The higher the afterburning effect is, the faster is the fat-burning process.

This exercise consists of:

  • Jumping jacks
  • Wall sit
  • Push-ups
  • Crunches
  • Step-ups
  • Squats
  • Dips
  • Plank
  • Running in place
  • Forward lunges
  • T-push-ups
  • Side plank

6. Body Sculpting Exercises

The body sculpting HIIT is an all-rounder. You can increase the reps and circuit to increase the intensity from beginner to hardcore workouts. This factor makes this routine very useful when it comes to fat burning and weight loss. As you shed more weight, increase your reps and circuits.

The workout consists of the following exercises:

  • Burpees
  • Modified V-Up
  • Surfer squat jump
  • Alternating superman
  • High knees
  • Standing leg abduction
  • Mountain climbers
  • Switchbacks
  • Russian twists
  • Alternating front kicks
  • Modified push-ups

7. Quick Cardio

It is perfect for people in a rush who have a busy lifestyle. You don’t need any equipment or running to carry out this routine. It includes:

  • Launcher push-ups
  • Lunges
  • Crossbody crunch
  • Sumo drop plus punches

Battle ropes are challenging fitness equipment that can be used for strength training and aerobic conditioning. They come in different sizes, from 1-inch diameter to 2-inch, and give the user an intense experience while working out with them. The fat-burning battle ropes used in the HIIT workout will not only build up your work capacity but also increase muscle endurance of the upper and lower body.

You can do Rope Alternating Wave  6 rounds x 30 seconds, but there are lots of different moves available so no two workouts are exactly alike when doing battle rope exercises​​​​​​.


Workouts help in rejuvenating your body and keep your mind fresh. They are essential for your overall health. All of the HIIT workout routines in this list aim towards fast weight loss and fat burning. They will tone your body, elevate your heart rate, and give you maximum calorie burn than the traditional treadmill. Of course, an exercise routine isn’t the only thing that will contribute to a balanced lifestyle, and you also have to follow a healthy diet plan. Combining these two will give you the desired results and get to your goal weight sooner.

You may also like to read: Top 3 Home Workout Mistakes to Avoid


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