Top 5 HIIT Workouts to Burn Fat Quickly

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat quickly. By alternating between short bursts of intense exercise and recovery periods, HIIT workouts keep your heart rate up and boost your metabolism. Here are the top 5 HIIT workouts you can try to burn fat fast.

1. Sprint Intervals

Description: Sprint intervals involve alternating between sprinting at maximum effort and walking or jogging for recovery.

How to Do It:

1. Warm up with a light jog for 5–10 minutes.
2. Sprint at maximum effort for 30 seconds.
3. Walk or jog for 1–2 minutes for recovery.
4. Repeat for 20–30 minutes.

Benefits: Sprinting helps build muscle and improve cardiovascular fitness, making it a powerful fat-burning exercise.

2. Kettlebell Swings

Description: Kettlebell swings work your entire body and are particularly effective for your core and lower body.

How to Do It:

1. Perform kettlebell swings for 30 seconds.
2. Rest for 30 seconds.
3. Repeat for 15–20 minutes.

Benefits: Kettlebell swings increase your heart rate and help build muscle, which boosts your metabolism.

3. Tabata Training

Description: Tabata is a specific type of HIIT that involves 20 seconds of work followed by 10 seconds of rest.

How to Do It:

1. Choose an exercise (e.g., squats, push-ups, burpees).
2. Perform the exercise for 20 seconds at maximum effort.
3. Rest for 10 seconds.
4. Repeat for 4 minutes.
5. Rest for 1 minute.
6. Repeat the cycle 4–5 times with different exercises.

Benefits: Tabata training is highly efficient and can be done with various exercises, making it versatile and effective.

4. Burpee Intervals

Description: Burpees are a full-body exercise that combines squats, push-ups, and jumps, making them perfect for HIIT.

How to Do It:

1. Perform burpees at maximum intensity for 30 seconds.
2. Rest for 30 seconds.
3. Repeat for 10–15 minutes.

Benefits: Burpees burn a lot of calories and help build strength and endurance.

5. Bodyweight Circuit

Description: A bodyweight circuit combines multiple exercises into one intense workout.

How to Do It:

• Perform each exercise for 30 seconds with 15 seconds of rest in between.

1. Jump squats
2. Push-ups
3. High knees
4. Plank
5. Lunges
6. Tricep dips
7. Bicycle crunches

• Repeat the circuit 3–4 times.

Benefits: Bodyweight circuits are great for burning fat and building strength without any equipment.

Get Shawn Teng’s stories in your inbox

Join Medium for free to get updates from this writer.

Remember me for faster sign in

Here’s a weekly workout plan that incorporates a variety of HIIT exercises to facilitate rapid fat-burning and overall fitness improvement. The plan is designed to alternate between different types of HIIT workouts to maintain variety and ensure a balanced approach.

Weekly HIIT Workout Plan

Monday: Sprint Intervals

• Warm-Up: 5–10 minutes light jogging
• Workout:
• Sprint at maximum effort for 30 seconds
• Walk or jog for 1–2 minutes for recovery
• Repeat for 20–30 minutes
• Cool Down: 5–10 minutes of light jogging/walking and stretching

Tuesday: Kettlebell Swings

• Warm-Up: 5–10 minutes of light cardio
• Workout:
• Perform kettlebell swings for 30 seconds
• Rest for 30 seconds
• Repeat for 15–20 minutes
• Cool Down: 5–10 minutes of stretchingBurpee Intervals
• Warm-Up: 5–10 minutes of light cardio (jumping jacks, high knees, etc.)

Wednesday: Tabata Training

• Warm-Up: 5–10 minutes of light cardio
• Workout:
• Choose an exercise (e.g., squats, push-ups, burpees).
• Perform the exercise for 20 seconds at maximum effort.
• Rest for 10 seconds.
• Repeat for 4 minutes.
• Rest for 1 minute.
• Repeat the cycle 4–5 times with different exercises.
• Cool Down: 5–10 minutes of light jogging/walking and stretching

Thursday: Active Recovery or Rest Day

• Take a break or do light activities like walking, yoga, or stretching.

Friday: Burpee Intervals

• Warm-Up: 5–10 minutes of light cardio (jumping jacks, high knees, etc.)
• Workout:
• Perform burpees at maximum intensity for 30 seconds
• Rest for 30 seconds
• Repeat for 10–15 minutes
• Cool Down: 5–10 minutes of light jogging/walking and stretching

Saturday: Bodyweight Workout

• Warm-Up: 5–10 minutes of light cardio
• Perform each exercise for 30 seconds with 15 seconds of rest in between:

1. Jump squats
2. Push-ups
3. High knees
4. Plank
5. Lunges
6. Tricep dips
7. Bicycle crunches

• Repeat the circuit 3–4 times
• Cool Down: 5–10 minutes of stretching

Sunday: Active Recovery or Rest Day

• Take a break or do light activities like walking, yoga, or stretching.

Tips for Success

• Warm-Up and Cool Down: Always include a proper warm-up before and cool down after your workouts.

• Hydration: Drink plenty of water throughout the day especially before, during, and after workouts.

• Nutrition: Fuel your body with balanced meals and snacks, focusing on lean proteins, healthy fats, and complex carbohydrates.

• Rest and Recovery: Listen to your body and take rest days or active recovery days as needed.

• Consistency: Stick to the plan consistently for the best results.

This weekly plan balances intense HIIT workouts with rest and recovery, helping you burn fat, build strength, and improve overall fitness. Adjust the intensity and duration as needed based on your fitness level and goals.