The Ultimate Guide to the 15 Best HIIT Exercises for Fat Loss

If you're looking to burn fat and get in shape, high-intensity interval training (HIIT) is one of the most effective workouts you can do. HIIT involves alternating periods of intense exercise with periods of rest or low-intensity activity, and it's been shown to burn more calories and fat than traditional steady-state cardio.

But with so many HIIT exercises out there, it can be tough to know where to start. In this article, we'll take a comprehensive look at the best HIIT exercises for fat loss, covering everything from bodyweight moves to equipment-based workouts.

Jumping Jacks

Jumping jacks are a classic exercise that works your entire body. To perform a jumping jack, stand with your feet together and your arms at your sides. Jump your feet out to the sides as you raise your arms above your head, then jump back to the starting position. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Burpees

Burpees are a challenging full-body exercise that can help you burn fat and build strength. Start in a standing position, then squat down and place your hands on the ground in front of you. Kick your feet back into a push-up position, then immediately jump your feet back up to your hands and jump up as high as you can. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Mountain Climbers

Mountain climbers are a great HIIT exercise that works your core, shoulders, and legs. Start in a push-up position, then bring one knee up to your chest while keeping your other leg straight. Quickly switch your legs, bringing the opposite knee up to your chest while extending the other leg. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

High Knees

High knees are another effective HIIT exercise that can help you burn fat and improve your cardiovascular endurance. Stand with your feet hip-width apart and your arms at your sides. Quickly bring your knees up to your chest one at a time, pumping your arms as if you're running in place. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Jump Squats

Jump squats are a plyometric exercise that can help you build lower-body strength and power. Start in a squat position with your feet shoulder-width apart. Explosively jump up as high as you can, then land back in the squat position. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Box Jumps

Box jumps are another plyometric exercise that can help you build lower-body strength and explosive power. Stand in front of a sturdy box or step, then jump onto the box with both feet. Step back down and repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Jump Rope

Jumping rope is a simple but effective HIIT exercise that can help you burn fat and improve your cardiovascular fitness. Start with the rope behind your feet, then swing it up and over your head as you jump up and over it. Repeat for 3060 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Battle Ropes

Battle ropes are a challenging HIIT exercise that works your entire body. Stand with your feet shoulder-width apart and hold a rope in each hand. Quickly alternate swinging the ropes up and down, creating waves that travel from your hands to the other end of the ropes. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Sprints

Sprinting is a high-intensity exercise that can help you burn fat and improve your cardiovascular endurance. Find a track or open space, then sprint as fast as you can for 30-60 seconds. Walk or jog slowly for 10-20 seconds to rest, then repeat for multiple rounds

Kettlebell Swings

Kettlebell swings are a challenging HIIT exercise that works your entire body, especially your glutes, hamstrings, and core. Stand with your feet shoulderwidth apart and hold a kettlebell with both hands in front of your body. Hinge at your hips and swing the kettlebell back between your legs, then explosively swing it forward and up to chest height. Repeat for 30-60 seconds, rest for 1020 seconds, and repeat for multiple rounds.

Jumping Lunges

Jumping lunges are a plyometric exercise that can help you build lower-body strength and power. Start in a lunge position with your right foot forward and your left foot back. Quickly jump up and switch your feet in midair, landing in a lunge position with your left foot forward and your right foot back. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Rowing Machine

The rowing machine is a great piece of equipment for a full-body HIIT workout. Sit on the seat with your feet strapped in, grab the handle with both hands, and pull it toward your chest as you lean back. Push the handle forward and lean forward to return to the starting position. Repeat for 30-60 seconds, rest for 10-20 seconds, and repeat for multiple rounds.

Battle Ropes with Lunges

Add some extra challenge to your battle rope workout by combining it with lunges. Stand with your feet hip-width apart and hold a rope in each hand. As you alternate swinging the ropes up and down, lunge forward with your right foot, then return to standing. Repeat the lunges on the left side, then continue alternating between the ropes and lunges for 30-60 seconds. Rest for 10-20 seconds and repeat for multiple rounds.

Jumping Rope with Burpees

Combine two classic HIIT exercises by jumping rope and doing burpees. Jump rope for 30-60 seconds, then drop down into a burpee and jump up as high as you can. Repeat for multiple rounds, resting for 10-20 seconds between rounds.

Tabata Intervals

Tabata intervals are a popular form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of 4 minutes. You can do any exercise during Tabata intervals, such as squats, push-ups, or sprints.

Conclusion

There are countless HIIT exercises and combinations that you can use to burn fat and get in shape. The key is to choose exercises that challenge your body and push you to work hard, while also allowing for rest and recovery. By incorporating these 15 best HIIT exercises for fat loss into your workout routine, you can achieve your fitness goals and improve your overall health and well-being.