The Best HIIT Workouts for Weight Loss

In HIIT or High-Intensity Interval Training, periods of intense workout are alternated with shorter rest times. The main advantage of HIIT is that it allows you to burn a lot of calories quickly and raises your heart rate, leading to more fat-burning in less time. The body's glucose metabolism also increases with this training technique, improving overall athletic performance and aiding in weight loss.

A HIIT workout can last anywhere from 5 to 30 minutes and burn up to 400 calories. It can be done using any type of exercise, such as bodyweight movements, battle ropes, resistance training, kettlebells, crunches, etc. 

Below are the seven best HIIT workouts for weight loss:

1. Jump Squats
2. Bicycle Crunches
3. Burpees
4. High-Intensity Jumping Jacks
5. Battle Rope
6. Ab Crunches
7. Mountain Climbers

Jump Squats

• Stand with your feet shoulder-width apart and your spine neutral, with relaxed shoulders. Your feet should be 40 degrees apart.
• Squat down by pushing your hips back, bending your knees, and bringing your hands near your chest.
• Get back up and jump as high as you can, throwing your hands to the sides for momentum.
• Land gently on your feet, avoiding landing on the balls of your feet to prevent injury.
• Repeat quickly and accurately.

Target Muscles

• Glutes
• Quads
• Calves
• Lower Abs
• Hamstrings

Note: Try to do 3 sets of 15 reps with 10 seconds rest.

Bicycle Crunches

• Lie down and raise your head off the ground. Support your head with your thumbs behind your ears and fingers on the back of your head.
• Raise your legs off the floor and bend your knees. This is the starting position.
• Stretch your right leg out and simultaneously twist your upper body to touch your right elbow to your left knee.
• Breathe in and return to the starting position.
• Exhale and stretch your left leg, twisting your upper body so that your left elbow and right knee touch.
• Breathe in and return to the starting position.
• Repeat at a faster pace.

Target Muscles

• Rectus Muscles
• Obliques
• Glutes
• Quads
• Hamstrings

Note: Try to do 3 sets of 15 reps with 20 seconds rest.

Burpees

• Stand in a half squat position with a neutral spine, pinched shoulders, pushed-out buttocks, body weight on your heels, and arms in front.
• Squat down and place both palms on the ground. Extend your legs behind you, keeping your toes flexed on the ground.
• Do a push-up, then stand back up into a squat thrust stance.
• Bring your legs up to your palms and do a frog jump, then jump up while squatting with your hands above your head.
• Repeat at a faster pace.

Target Muscles

• Calves
• Hamstrings
• Chest
• Glutes
• Triceps

Note: Try to do 3 sets of 15 reps with 10-15 seconds rest.

High-Intensity Jumping Jacks

• Stand with your feet hip-width apart and maintain a straight posture.
• Jump and spread your feet, simultaneously moving your hands from the sides to over your head.
• Jump back to the starting position.
• Repeat the same movement, but this time move your hands from the sides to the front.
• Jump back to the starting position.

Target Muscles

• Hamstrings
• Hip Flexors
• Shoulders
• Lats
• Core

Note: Try to do 3 sets of 15 reps with 10-15 seconds rest.

Battle Rope

Hold the combat rope's handles with your feet shoulder-width apart. Stand tall with your chest out, shoulders rolled back, and look straight ahead.

Bend your knees and adopt a half-sitting position. Keep your forearms at a 90-degree angle to your upper arms and elbows close to your torso.

Alternate slamming the rope onto the ground, first with your right arm, then your left. As you gain momentum, increase the speed of the slams while maintaining proper form with your shoulders rolled back and back upright.

Target Muscles

• Shoulders
• Chest
• Upper Back
• Quads
• Hamstrings

Note: Try to do 3 sets of 20-25 reps with 20 seconds of rest between sets.

Ab Crunches

Lie on the ground with your knees bent and feet flat on the floor, close together.

Press your lower back into the ground and place a folded towel under your back if necessary to maintain proper form. Next, place your hands behind your head and lift your head, inhaling and contracting your abs to the starting position.

Exhale and lift your upper body towards your knees as if trying to bring your chin to your knees. Inhale and return to the starting position.

Repeat slowly and with proper form.

Target Muscles

• Upper Abs
• Middle Abs
• Lower Abs

Note: Try to do 3 sets of 20-25 reps with 20 seconds of rest between sets.

Mountain Climbers

Adopt a plank position, keeping your core engaged and hands slightly wider than shoulder-width apart, with elbows directly below your shoulders.

Bring your right knee towards your chest without lifting your hips, then return it to the starting position and repeat with your left leg.

Increase the speed while maintaining proper form.

Target Muscles

• Lower Abs
• Upper Abs
• Shoulders
• Triceps
• Hamstrings

Note: Do 3 sets of 15 reps with 10-15 seconds of rest between sets.

HIIT (High-Intensity Interval Training) is a highly effective way to get in shape and reap numerous health benefits. The HIIT workouts above can help you lose weight, improve cardiovascular fitness, increase agility and flexibility, reduce stress, and enhance balance and coordination.