What's the best HIIT routine for weight loss?

Struggling to lose weight despite hours of consistent cardio training? You’re not alone—and it might be time to shake things up. High-intensity interval training (HIIT) may just be the solution you’ve been looking for.

In this guide, we’ll explore how HIIT can help on your weight loss journey, reveal six of the best HIIT exercises, and walk you through how to structure your routine for maximum results. Whether you’re new to fitness or looking to revamp your current workouts, we’ll show you why HIIT should be your go-to exercise for weight loss—and how to start strong.

How can HIIT help with weight loss?

HIIT is more than just a fitness trend—it’s a science-backed, time-efficient way to burn fat and transform your body. Here's why it works:

• Burns Lots of Calories: Short bursts of high-effort movements elevate your heart rate and torch calories in a fraction of the time of steady-state cardio exercises like distance running.

• Continued Calorie Burn Post-Workout: Thanks to excess post-exercise oxygen consumption (EPOC), your body will continue to burn calories long after your HIIT session ends.

• Maintains Muscle Mass: Unlike long cardio sessions that can chip away at muscle, regular HIIT workouts help you retain lean muscle while shedding fat.

• It’s Fun and Engaging: HIIT’s dynamic, ever-changing format keeps you mentally stimulated—no more boring runs.

• Flexible Format: You can do HIIT with or without equipment, at home or at the gym (either on your own or in a class), and tailor the intensity to your fitness level.

6 of the best HIIT exercises for weight loss

1. Burpees

Burpees are a full-body burner, combining strength and cardio in one move—perfect for torching calories and blasting fat fast.

How to:

Start standing, then squat down and place your hands on the floor.

Jump your feet back into a plank position, feet shoulder-width apart. Ensure you have a neutral spine and keep your hands directly below your shoulders.

With control, bend at the elbows and lower yourself to the floor.

Push yourself back up into a plank position.

Jump your feet forward to your hands so you return to a squat position.

Explode up into a jump and reach overhead.

Pick a pace that you feel comfortable with and aim for three sets of 10–15 reps.

Tips:

Keep your back straight during the squat and plank.

When performing the explosive jump at the end of the movement, land softly on the balls of your feet to protect your knees.

Engage your core to protect your spine and stabilise your body during the plank and jump.

2. Jumping jacks

The jumping jack is a simple but effective cardiovascular move that keeps your heart rate high while working your entire body. It’s also great for releasing endorphins and boosting your mood!

How to:

Start standing with your arms at your sides.

Jump your feet out while raising your arms overhead.

Jump back to the starting position.

Repeat for three sets of 30–45 seconds.

Tips:

Keep a slight bend in your knees when landing to reduce stress on your joints.

Maintain a steady rhythm and controlled arm movement.

3. Plank jacks

Plank jacks combine core engagement with cardio, increasing calorie burn while strengthening your midsection.

How to:

Begin in a plank position, hands under shoulders.

Jump your feet out wide, then back together—like a horizontal jumping jack.

Keep your core tight and hips stable.

Repeat for three rounds of 30–45 seconds.

Tips:

Don’t let your hips sag or pike—keep your body flat.

Land lightly to avoid jarring your lower back.

Keep your shoulders stacked over your wrists.

4. Mountain climbers

Fast-paced and core-focused, mountain climbers are excellent for increasing heart rate and targeting stubborn belly fat.

How to:

Start in a plank position.

Drive one knee towards your chest, then quickly switch legs.

Move your feet fast, like running in place.

Repeat for three rounds of 30–45 seconds.

Tips:

Keep your wrists under your shoulders.

Don’t let your hips bounce too high.

Engage your core to support your spine and lower back.

5. Interval sprints

HIIT interval sprints maximise fat burn in a short time by pushing your cardiovascular system to its limits.

How to:

Using a treadmill at the gym, track, or open space, sprint for 20–30 seconds at full effort.

Recover by walking for 60–90 seconds.

Repeat for six to 10 rounds.

Tips:

Keep your shoulders relaxed to avoid expending extra energy.

Drive your knees up as close to hip height as possible.

Pump your arms and drive your elbows back for speed.

Avoid landing on your heel. Try to land mid-foot or on the ball of the foot to reduce joint impact and decrease ground contact time.

6. High knees

This is a high-intensity cardio move that blasts calories while working your legs and core. High knees will boost your aerobic fitness, improve hip flexor strength, and improve endurance in the lower body.

How to:

Stand tall and run in place.

Drive your knees up to hip height as fast as possible.

Pump your arms for momentum.

Repeat for three rounds of 30 seconds.

Tips:

Keep your chest lifted and core tight.

Avoid leaning back as you lift your knees.

Land softly on the balls of your feet.

How to structure a HIIT workout for weight loss

If your goal is to lose weight, bear in mind the following tips to make the most of your HIIT sessions:

• Warm-Up: HIIT workouts can be very demanding. It’s essential to warm up effectively to get your body ready and avoid injury. Incorporate dynamic exercises such as lateral lunges and arm circles into your warm-up routine.

• Frequency: Aim for three or four sessions per week. Because HIIT workouts can be intense on the body, allow at least one full day of rest between sessions to properly recover.

• Progression: If you’re a complete HIIT beginner, start with modified or low-impact versions of the exercises (e.g., stepping instead of jumping) and gradually build to higher intensity as your fitness improves.

• Form First: Prioritise good technique with every HIIT exercise you do to prevent injury—never sacrifice your form for speed.

• Mix in Strength: Combine your HIIT workouts with resistance training to enhance fat loss and increase your overall strength.

If you experience any pain or discomfort doing the exercises above, stop and rest. If you have any pre-existing injuries or limitations, consult with a healthcare professional or certified trainer before starting your routine for the first time.

FAQs about HIIT and weight loss

Is HIIT good for fat loss?

Yes—HIIT can be especially effective at reducing body fat while maintaining muscle mass.

Because HIIT workouts engage multiple muscle groups and involve short bursts of intense exercise followed by periods of recovery, you can often burn as many calories as you would doing traditional endurance exercise but in a much shorter window of time.

It’s important to note that you’re unlikely to see results from HIIT alone, and this should be combined with a healthy diet and other forms of exercise.

Is 30 minutes of HIIT a day enough to lose weight?

Absolutely. Even a 20-minute HIIT workout, done with intensity, can produce significant weight loss results over time when combined with a healthy diet.

Which HIIT exercise burns the most fat?

Burpees are often considered the most intense and fat-burning due to their full-body nature and cardiovascular challenge.

Burpees aren’t for everyone, and finding a good rhythm can take some time! You may want to build up your speed by practising the movement only to your hands before progressing to the full chest-to-floor exercise.

Ready to smash your fitness goals?

HIIT can be one of the most effective and time-efficient ways to lose weight, burn fat, and build cardiovascular fitness. Whether you’re a beginner or a seasoned gym-goer, working out at home or at the gym, incorporating high-intensity intervals into your routine can help you hit your goals faster.

If you’re ready to take your training to the next level, why not get in touch with your local Gym and speak to one of our friendly personal trainers? We’re ready to help you achieve your goals—and with dedicated HIIT classes that keep your workouts fun, fast-paced, and effective, we have everything you could need to get started on your fitness journey.