HIIT Fat Burning Workouts: The Complete Guide

The burn fat workouts of high Intensity Interval Training (HIIT) are among the most popular. They are great for reducing body fat, increasing cardiovascular fitness and for building endurance without huge amounts of gym time. By concentrating on brief bouts of high effort with fights of recovery over a brief period of time, you can not only burn calories during your workout but for some time afterward too.

If you‘re working out at home or at the gym, then interval training is an effective, time-efficient way for anyone to shed unwanted pounds, get in shape or stay lean, and build fitness.

Want to get the most bang for your buck when it comes to workouts? Then HIIT fat burning workouts definitely need to be included in your weekly arsenal.

What Are HIIT Fat Burning Workouts?

High-Intensity Interval Training (HIIT). The protocol consist of the working out with an increased output over a period of time, followed by a brief time of recovery.

A typical HIIT workout may involve:

• 30seconds all out (Maximum effort): To go all out means to put in your maximum effort really working hard with 100% intensity. Put all your energy into your 30 seconds on the bike.
• 15–60 seconds recovery;. This is the time taken in between Exercise Sets period of rest between each set of exercises to allow the muscles to recover well enough to help prevent fatigue and predominate muscular enduranceis maintained.
• Repeat for 15–30 minutes.

Unlike steady state cardio, HIIT can sustain your HR and challenge many muscle groups simultaneously, maximizing calories burned and fat loss.

How HIIT Helps Burn Fat

HIIT is effective because of the combination of which is both energy demanding and provides metabolic advantages.

Increases Calorie Burn

As the intensity of the intervals increases, the workload on your system increases as well, and your body will be burning about twice as many calories for the same time spent exercising than you would during moderate exercise.

Boosts Afterburn Effect (EPOC)

Another benefit of doing a HIIT workout is that your body keeps burning calories during the recovery period after workout. This is called Excess Post-Exercise Oxygen Consumption (EPOC).

Preserves Lean Muscle

Different from over doing cardio, with HIIT you will preserve muscle while burning fat.

Improves Insulin Sensitivity

If you have a higher level of insulin sensitivity, your body will make better use of carbohydrate and excess fat storage will be avoided.

Increases Metabolism

Consistent HIIT training increases your metabolic efficiency, so your body can become more efficient at burning away fat stored in your system.

Benefits of HIIT Fat Burning Workouts

Burns More Calories in Less Time

Most HIIT workouts last just 20–30 mins and can produce results comparable to workouts lasting..

Supports Weight Loss

Together with the appropriate nutrition program, is responsible for the calorie deficit necessary for sustained fat loss.

Improves Heart Health

An advantage of HIIT is that it strengthens the cardiovascular system as a whole and increases one‘s endurance over time

Builds Athletic Performance

Explosive exercises improve:

• Speed
• Agility
• Power
• Coordination
• Balance

Requires Minimal Equipment

Bodyweight exercises mean most HIIT routines can be done from home.

Best HIIT Fat Burning Exercises

 

Jump Squats

Targets:

• Glutes
• Quads
• Hamstrings
• Core

Burpees

An overall gym movement, involve total strength and cardio.

Muscles worked:

• Chest
• Legs
• Shoulders
• Core

Mountain Climbers

Excellent for:

• Core strength
• Cardio endurance
• Shoulder stability

High Knees

Elevates heart rate rapidly while increasing coordination and endurance of the lower body.

Jump Lunges

Develops strength in the lower part of the body as well as burning more calories.

Push-Ups

Strengthens:

• Chest
• Triceps
• Shoulders
• Core

Plank Jacks

A dynamic core activation an exercise that both involved the core musculature but also increased the participants heart rate.

Skater Jumps

How it benefits you: Enhances balance, mobility and functional power of the lower limbs.

Bicycle Crunches

Trains the core muscles around your abdomen, while still maintaining a high level of intensity.

Sprint Intervals

Ideal either for the use outdoors when doing your HIIT (High Intensity Interval Training) sessions or perhaps on the treadmill.

20-Minute Beginner HIIT Fat Burning Workout

Perform each exercise for 30 seconds, then rest for 30 seconds.

• Bodyweight Squats
• High Knees
• Push-Ups (modified if necessary)
• Mountain Climbers
• Glute Bridges
• Plank Hold

Repeat above circuit about 3–4 rounds.

25-Minute Intermediate HIIT Workout

Do each movement for 40 seconds with a 20 second rest.

• Burpees
• Jump Squats
• Push-Ups
• Jump Lunges
• Plank Jacks
• Skater Jumps

Do 4 complete rounds.

30-Minute Advanced HIIT Workout

Stand on your hands and knees (quadruped position). Do a 30 second bear walk forward/backward, then recover for 10 seconds.

• Burpees
• Sprint in Place
• Box Jumps
• Push-Up to Shoulder Tap
• Jump Lunges
• Mountain Climbers
• Russian Twists
• Plank Jacks

Do 4–5 Full Sets.

Weekly HIIT Fat Burning Schedule

Day	Workout
Monday	HIIT Full Body
Tuesday	Walking or Mobility
Wednesday	HIIT Lower Body
Thursday	Active Recovery
Friday	HIIT Upper Body & Core
Saturday	Light Cardio or Yoga
Sunday	Rest

The balance of the this schedule is between workload and recuperation to improve injury prevention

HIIT vs Traditional Cardio

Feature	HIIT	Traditional Cardio
Workout Duration	15–30 minutes	45–60 minutes
Calorie Burn	High	Moderate
Afterburn Effect	High	Low
Muscle Preservation	Better	Moderate
Time Efficiency	Excellent	Lower

Nutrition Tips for Better Results

To maximize fat loss:

• Consume a sufficient amount of protein to facilitate the recovery of your muscles.
• Center your diet around the less processed, more natural (preferably unprocessed) foods such as lean meats and fish, vegetables, fruits, whole grains and healthy oils.
• Consume fluids throughout the day.
• Limited intake of processed foods and beverages. />Eliminate or minimize the amount of foods that are most hurtful. Perhaps the most damaging foods are those that are heavily processed. Skip the fast foods, junk foods and sodas. If at all possible, eliminate or cut back on all of the least healthy foods and beverages, including:
• Keep up a calorie deficit of a sustainable level if you are aiming for weight loss.

Common HIIT Mistakes

Avoid these common errors:

• Skipping warm-ups
• Working out with a bad technique
• Using HIIT every day
• Ignoring recovery
• No slowing.
• Going too long without eating after a hard session

Safety Tips

HIIT is demanding, so keep these guidelines in mind:

• Before each session, warm up for 5–10 minutes.
• Loosen up with light walking and stretching.
• Notice how your body feels and if you have dizziness or chest pain make sure to stop.
• Wear high quality supportive footwear.
• Make sure you have, one or two days each week, for recuperation.

Who Should Try HIIT?

HIIT is suitable for:

• Busy professionals
• Home workouts: For those who prefer exercising at home.
• For those people who are trying to lose body fat.
• Recreational athletes
• Intermediate/advanced exercisers

Beginners would find it easier to participate if they begin with less challenging and shorter time sessions.

Frequently Asked Questions

How many HIIT workouts should I do each week?

On average, most people should do 2–4 HIIT per week, depending on fitness level and recovery.

Is HIIT better than running for fat loss?

HIIT tends to be more time efficient and results in a higher ‘after burn’ effect, while running tends to be good for endurance. Both can aid fat loss when coupled with a healthy diet.

Can beginners do HIIT?

Yes. Appropriate options for the beginner are to perform movements that are low impact, extend the recovery periods, and build intensity progressively.

Does HIIT burn belly fat?

’ High-intensity interval training, however, can help to lower your total body fat. While losing fat from a particular body part or region is not possible, bringing down your total body fat can also result in a reduction in your abdominal fat too.

Do I need equipment for HIIT?

No, there are plenty of fat burning HIIT workouts that use only bodyweight exercises.

Conclusion

If you want to burn loads of calories, build your overall fitness with a fun and effective workout, and remain in the best position to lose weight naturally for the long term, then HIIT fat burning workouts are an ideal option to choose. Combine this type of training with healthy, balanced eating and proper rest and recovery, and you‘ll be well on your way to reaching your aims.