Best HIIT Workouts For Weight Loss

How Effective Are HIIT Workouts For Weight Loss?

Losing weight is one of the more difficult things to achieve. Many people struggle with the inability to lose weight for various reasons.

Obesity is a global problem. It’s no new problem either. In 1995, there were an estimated 200 million adults and 18 million children classified as being overweight. This has led to a surge in interest in weight loss and exercise programs.

Best HIIT Workouts For Weight Loss
Best HIIT Workouts For Weight Loss

A frequent excuse many people make for being unable to lose weight is not having enough time to exercise. With the proper exercise routine, you don’t need to dedicate more than 20 to 30 minutes daily to hit your desired weight loss goal. The proper exercise for those that want real results fast is High Intensity Interval Training (HIIT).

What Is A HIIT Workout?

HIIT stands for “High-Intensity Interval Training.” It’s a workout philosophy in which a user dedicates complete focus and high intensity to short bursts of exercises.

Despite you getting a relatively “short” workout, it can deliver big results because of the level of intensity you use throughout the workout. There are plenty of studies that showcase the efficacy of HIIT versus moderate-intensity workouts.



There isn’t a specific exercise that you must do if you want to incorporate HIIT into your workout routine. The activity can vary based on what you want to do.

You can effectively utilize this type of training whether you are cycling, running, or even using a jump rope. The key is to integrate high-intensity intervals into your workouts.

For instance, if you were sprinting, you could sprint for a good 20 seconds and then jog for a couple of minutes. You would want to continue this for at least 5 or so repetitions. Because of the high-intensity portion, you end up burning more calories and getting a much more effective workout in a shorter period.

Benefits Of HIIT For Weight Loss

HIIT Workout At Home Saves Time

As mentioned previously, a lot of people use the excuse that they don’t have enough time to work out. Not having enough time is no longer a valid excuse. Nowadays, you have plenty of ways to integrate workouts into your routine that won’t take up more time than you have.

Benefits Of HIIT For Weight Loss

One of the best ways is by integrating HIIT into your at home workout routine. It’s an easy way to get more effective workouts without spending hours in the gym or training. With high-intensity training, you can experience all of the benefits of working out for hours in as little as 20 to 30 minutes.

Best of all, you don’t sacrifice effectiveness either. Studies have shown that working out with high-intensity interval training helped to increase caloric expenditure over other types of exercise.



With HIIT, you are effectively working smarter instead of harder. Ultimately, it helps you burn more calories over a shorter period. This is important because putting yourself at a caloric deficit is the number one thing you need to successfully lose weight. It also helps a lot of people fit effective workouts into their daily life.

HIIT Metabolism Booster

Another major benefit that you get from incorporating HIIT into your daily life has to do with the effect it can have on your metabolism. You won’t get the same benefits from incorporating other kinds of exercises into your routine.

HIIT is so effective at helping you lose weight because it can directly and positively impact your metabolism. Some studies have shown that HIIT ended up producing a faster metabolism after exercise than other forms of exercising including weight training.

The primary reason for this has to do with how HIIT changes your metabolism. It can speed up your metabolism forcing your body to burn more calories even after you’ve finished exercising. It’s clear why this is a benefit for those aiming to lose weight.

HIIT Fat Burner Workout

A big issue a lot of people have when they are looking to lose weight is not being able to get rid of stubborn fat. This is especially true when it comes to stubborn belly fat.

While your diet plays a significant role in determining whether or not you can successfully burn fat, HIIT can help in a major way. One of the best ways to increase the rate of fat burn in your body is by adding more muscle.

It’s been shown that HIIT can help to increase muscle mass better than other types of exercise which can contribute to better fat burn. Because it helps you burn so many calories in such a short period versus other types of exercise, it’s much more likely you are going to be able to stick to your workouts too.

Do HIIT Workouts Increase Stamina?

Another good thing about HIIT is the fact that it can help improve your aerobic performance. You will end up gaining a lot of stamina by adding this type of workout to your routine.

This isn’t something that you would necessarily get from weight training and other kinds of slower-paced workouts. This can help you become a much more active person.

Far too many people live sedentary lives. One of the main reasons has to do with the lack of energy they have. With HIIT you can improve your stamina and performance which can encourage you to get out more.

Best High Intensity Workouts To Lose Weight

HIIT Cycling Workouts

Cycling is a great workout that you can integrate into your HIIT routine. It’s very easy to turn your regular cycling workout into a high-intensity one.

HIIT Cycling Workouts

Try to pedal as hard as you possibly can for 30 seconds. Then, you slow down for a good 2 minutes or so. You can continue to add more resistance as you progress. Continue to repeat this pattern for around 20 to 30 minutes for an effective high-intensity workout.

HIIT With Jump Rope

hiit with jump rope

This is another good high-intensity workout that you will see a lot of boxers using. To use HIIT with your jump ropes, you will add intervals of high-intensity jump rope into the mix and have a brief cool-down period.

Best HIIT Workout To Burn Fat

Burpees are easily one of the best high-intensity workouts you can incorporate into your routine. Burpees are commonly seen at football camps across the United States.

It’s a very simple exercise that can target many different muscle groups throughout your body. To complete it, you start by squatting and dropping to your hands. From there, you transition to a push-up position. You perform the push-up and then you leap into the air and repeat the process.

Watch This HIIT With Burpees Video

How Much HIIT For Weight Loss?

This is a big question a lot of people have. After all, not having enough time is one of the main excuses for not losing weight. You only need around 20 minutes to get an effective HIIT routine going. You need to give yourself at least 20 minutes to get a highly effective workout in.

However, you can do a lot within those 20 minutes because you aren’t resting. Unlike other types of exercise where you would rest after every set, you continue to work out with HIIT. You are also using high-intensity throughout the majority of the time you are exercising which allows you to burn more calories in a short period.

HIIT Workouts To Burn Fat Tips

  • Turn An Exercise You Already Do Into a High-Intensity One. Start HIIT by leveraging an existing exercise you already do. For instance, if you are someone that cycles daily, turn your cycling experience into HIIT.
  • Take It Slow. HIIT is going to impact your body very differently than a normal workout. Try to go slow with it. Give your body more time to rest after a day of HIIT.
  • Use Intervals. Don’t fall into the trap of trying to go all-out for too long during the workout. It’s called interval training for a reason. Keep your high-intensity intervals to 30 seconds or less.

As you can see, HIIT is a very effective way to train for weight loss. It can decrease the time needed to burn fat and lose weight and it can set you up for weight loss success over the long run.