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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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The 30 best HIIT workouts for weight loss

December 24, 2018

HIIT or high-intensity interval training is exactly as it sounds. It’s bursts of high-intensity exercises followed by brief periods of low-intensity or rest periods. The purpose of doing HIIT workouts is to burn fat more effectively and in less time.

While HIIT workouts have been around for a long time, they are becoming more and more popular in gyms, studios, and classes. In fact, most of the small group classes are HIIT-focused.

You may also like: 10 workout challenges that will push your mental limits

Would you like customized programming for your individual needs, check out our exclusive new service at DigitalFitnessAdvisor.com

How HIIT workouts work for weight loss: The watered-down science

When we work out at high intensities, something we can’t sustain for long periods of time, we deplete our oxygen stores and our muscles quickly build up lactic acid. After exercise our body then attempts to build those oxygen stores back up and clear the lactic acid. This process is known as EPOC, or excess post-exercise oxygen consumption. There’s supporting research that shows that the EPOC process can elevate our metabolism for several hours after a workout. Some call this the “after-burn” effect.

Why is it more effective than going for a long run?

You might still be wondering: how this is any different than going for a long run? Your heart rate is elevated, and you’re tired after a run, right? Again, it goes back to the EPOC process. If you go for a long run, you’re not working at a high enough intensity. HIIT workouts are designed to be all-out and unsustainable for long periods of time to trigger that response.

The different types of HIIT workouts

There is no right or wrong way to do a HIIT workout. They can be performed with different pieces of equipment, or with nothing but bodyweight. You can perform an exercise at all-out intensity for a period of time like 10, 20, 30, 45, or 60 seconds. You can also perform a exercise for a prescribed number of reps, but then move quickly to another exercise like in a circuit. Some workouts even combine the two such as 10 reps of bench presses followed by 60 seconds of jumping jacks. The workouts below provide a mix of approaches.

How long do HIIT workouts need to be?

Research has shown that the health effects of HIIT be seen in as little as three 10 minute sessions per week. But we suggest combo-ing up HIIT with traditional strength training. Three days of weight training per week, a steady-state cardio day (30min+), and two-three HIIT sessions at 10-15 min each is a powerful formula.

Do you need to find a new plan to follow? Check out our 30 FREE workout plans for different goals and ability levels.

The 30 best HIIT workouts

The following HIIT workouts are a collection of routines that we’ve produced over the years. If you’re following a plan with days allocated to cardio training, you can swap in one of these workouts. You can also add these into your existing plan as a supplemental conditioning component, although, we may suggest cut back the total rounds or total amount of work. For example: if you do a regular strength workout then try one of these, you could be overtraining. You might want to do the strength workout, then do half of the HIIT workout.

Shout out to the following expert contributors for their workout routines: Tim McComsey (@TimMcComsey), Keita Minakawa (@minakovichsky), Joe Rodonis (@JoeRodonis), John Gioffre (@the.life.pablo__), Bryan Olson (@thebryandavidolson), Brandon Marinelli (@marinellimuscle), and Luis Tejada (@LouieFitNYC).

1. The 4-exercise HIIT workout for fat loss

Jumping jacks x 20
Dumbbell squat to overhead press x 10
Close-grip push-up x 15
V-crunch x 15

rest 30s. repeat 10x

2. The 8-round HIIT workout for fat loss

Kettlebell swing x 15
Burpee with jump x 10
Push-up x 15
Bicycle crunch x 60s

rest 30s. repeat 8x

3. The 10-round HIIT workout for fat loss

Ice skater x 15 each side
Knee tuck x 10
Forward lunge x 10 per leg
Plank glute raise hold x 30s per leg

rest 30s. repeat 10x

4. The 12-round HIIT workout for fat loss

High knees x 12
Pile squat x 15
Push-up to side plank x 6 per side
Broad jumps x 10

rest 30s. repeat 12x

5. The quick-breather HIIT workout for fat loss

Jumping jacks x 40s
Side lunge x 15 per side
Explosive push-up x AMAP (as many as possible)
Bridge x 15

rest 15 seconds. repeat 6x

6. The upper body+conditioning HIIT workout

Superman push-up x 10
Power skip x 30s
Single-arm chest press x 8
Shadow box x 30s
Side plank x 30s

Rest as needed. Repeat 5 rounds

7. The lower body power HIIT workout

Eccentric goblet squat x 10
Squat jump x 10
Clean & squat x 6
Jump rope x 30s
Plank with hip raise x 15

Rest as needed. Repeat 5 rounds

8. The general athletic conditioning HIIT workout

Assisted single-leg Romanian deadlift x 8
Overhead reverse lunge x 10
Single-arm row x 8
Ice skater x 30s
Side plank #2 x 30s

Rest as needed. Repeat 5 rounds

9. The power+strength HIIT workout

Kettlebell deadlift x 8
One-handed get-up x 4
Single-arm snatch to squat x 5
Bear crawl x 6
Cradle x 8

Rest as needed. Repeat 5 rounds

10. The upper body+lower body combo HIIT workout

Single-arm shoulder press x 8
Reverse lunge to power skip x 8
Shoulder press x 8
Lateral lunge to hop x 30s

Rest as needed. Repeat 5 rounds


11. The category-1 HIIT workout

Body weight squat x 60s
Alternating lunges x 60s
Shoulder taps x 60s
Pushup x 40s
Mountain climber x 40s
Plank hold x 40s

Rest as needed. Repeat 1-3 rounds.

12. The category-2 HIIT workout

Dumbbell chest fly x 12 reps
Dumbbell chest press x 12 reps
Push-up x 12 reps
Reverse curl x 12 reps
Overhead press x 12 reps
Bent-over row x 12 reps

Rest as needed. Repeat 2-3 rounds.

13. The category-3 HIIT workout

Alt. jumping lunge (4) + Tuck jumps (2) x 60s
Battle rope x 45s
Push-up x 45s
Jump squat x 45s

Rest as needed. Repeat 2-3 rounds.

14. The category-4 HIIT workout

Burpee to Tuck jump x 10 reps
High knees x 30s
Alternating leg box jump x 60s
Kettlebell alternating lunge x 60s
Kettlebell squat upright row x 60s

Rest as needed. Repeat 2-3 rounds.

15. The category-5 HIIT workout

Jump squat x 30s
Kettlebell swing x 30s
Kettlebell squat x 30s
Jumping lunge x 30s
Windshield wiper x 10 reps
Hanging leg raise x 10 reps
Pushup-to-pullup x 10 reps

Rest as needed. Repeat 2-3 rounds.

16. The body reconstruction HIIT workout

This workout is a part of the 4-week Reconstruction workout plan.

Complete five rounds as quickly as possible. Rest two minutes between each round.

Dumbell thruster x10-12
Dumbbell push-up and row x10-12
Dip bar knee tuck x10-12
Dumbbell hammer curl x10-12
Dumbbell kickback x10-12
Burpee x10-12

17. & 18. The two-option summer conditioning HIIT workouts

These two workouts are a part of the Built for the Beach v2.0 workout plan.

Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

KB goblet squat
DB bench press
DB bent-over row
DB high pull
Cable curl
Cable pushdown
Hanging leg raise

Option two (18): Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

DB thruster
DB renegade row
Push-up
Pull-up
DB curl
DB kickback
Plank (to failure)

19. The 4-move at-home HIIT workout

This workout is part of the 5-day holiday schedule for staying in great shape.

Complete all of the exercises in a circuit for five rounds.

Air squat 30 reps
Close-grip push-up 25 reps
Leg raise 20 reps
Hand crawl 15 reps

20. The at-home kettlebell HIIT workout

This workout is part of the 5-day holiday schedule for staying in great shape.

Complete all exercises in a circuit for five rounds.

Kettlebell Swing 10 reps
Kettlebell Clean 10 reps
Kettlebell Squat 10 reps
Sit Ups 10 reps


21. The Intermix tri-set HIIT workout

This workout is a part of the 4-week Intermix workout plan.

Complete 3 rounds with 60 seconds rest
1A. Burpee x 10 reps
1B. Mountain climber x 20s
1C. Flutter kick x 30s

Complete 3 rounds with 60 seconds rest
2A. Push-up x 10 reps
2B. Jumping split squat x 20s
2C. Hollow rock x 30s

Complete 3 rounds with 60 seconds rest
3A. Jump squat x 10 reps
3B. Ice skater x 20s
3C. Jumping jacks x 30s

22. The Intermix 100-rep and run HIIT workout

This workout is a part of the 4-week Intermix workout plan.

1. Run 1-2 miles

Repeat the following circuit until 100 reps are reached.
2A. Push-up x 10
2B. Squat x 10
2C. Plank shoulder taps x 10
2D. Superman x 10

3. Run 1-2 miles

23. The too much stuffing holiday HIIT workout

Jumping jacks x 30s
Bodyweight squat x 30s
Incline push Up x 30s
Plank x 30s
Reverse lunge x 30s
Superman x 30s
Rest 60s. Repeat x 3

24. The pre-pumpkin cheese cake HIIT workout

Butt kicks x 30s
Side lunge x 30s
Close-grip push-up x 30s
Star jump x 30s
Bridge x 30s
Plank push-up x 30s
Rest 60s. Repeat x 3

25. The post-food binge HIIT workout

Ice skater x 30s
Jump squat x 30s
Russian twist x 30s
Walking lunge x 30s
T push-up x 30s
Knee tuck jump x 30s
Bicycles x 30s
Rest 60s. Repeat x 3

26. The guilt-buster HIIT workout

Jumping jacks x 30s
Plank row/renegade Row x 30s
Thrusters x 30s
Sit-up x 30s
Push-up x 30s
Jump squat x 30s
Dumbbell deadlift to lateral raise x 30s
Rest 60s. Repeat x 3

27. The pre-food coma HIIT workout

High knee x 30s
Push-up x 30s
Burpee x 30s
V-up x 30s
Pile squat x 30s
Side plank up-downs x 30s
Rest 60s. Repeat x 3

28. The post-calorie bomb HIIT workout

Band squat & shoulder press x 30s
Side hops x 30s
Band alternating chest press x 30s
Walking lunge with twist x 30s
Split squat jump x 30s
Swiss ball roll-in x 30s
Star jump x 30s
Rest 60s. Repeat x 3

29. The “you’ll feel better after a workout” HIIT workout

Mountain climber x 30s
Plank row/renegade Row x 30s
Split squat x 30s
Split squat jumps x 30s
Dumbbell lateral raise & squat x 30s
Cross punching x 30s
Rest 60s. Repeat x 3

30. The post-party detox HIIT workout

Side hops x 30s
Dumbbell alternating row x 30s
Dumbbell deadlift x 30s
Jump squat x 30s
Dumbbell push-up x 30s
Leap frog/broad jump x 30s
Band shoulder press x 30s
Rest 60s. Repeat x 3

Disclaimer: HUMANFITPROJECT is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

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    humanfitproject

    humanfitproject
    Show your body some love with these low intensity Show your body some love with these low intensity routines.

Go to humanfitproject.com (or swipe up on today’s Story). #humanfitproject #lowimpact #valentinesday
    Quality rounds. As many as possible in 12 minutes. Quality rounds. As many as possible in 12 minutes.

Another from the HFP Bodyweight-Only plan.

Lateral hops x 10 (5 per side)
Pike push-up x 10
Jumping lunge x 10 (5 per side)
Plank shoulder taps x 10 per side
#humanfitproject #bodyweightworkout #hiitworkout
    15 minutes. Full body EMOM. Another from the HFP 15 minutes. Full body EMOM.

Another from the HFP Bodyweight-Only plan.

Perform the following exercises every minute for 15 minutes. Rest for the remaining amount of time between minutes. 

Minute 1, 6, 11: Jumping jack x 50
Minute 2, 7, 12: Glute bridge x 40
Minute 3, 8, 13: Sit-up x 25
Minute 4, 9, 14: Squat thrust x 15
Minute 5, 10, 15: Push-up mountain climber x 10

#humanfitproject #bodyweightworkout #emomworkout
    A STANDARD MOBILITY & RECOVERY WORKOUT You could A STANDARD MOBILITY & RECOVERY WORKOUT

You could do this every single day, especially on non-training days.

From the HFP Bodyweight-Only workout plan.

Walk-out to plank and walk back x 5
Thread the needle x 5 each side
Scorpion x 5 each side
Cossack squat x 5 each side
Seated twist x 30 second each side

Rest as needed. Repeat 3x each. #humanfitproject #recoveryworkout #mobilityworkout #recoveryday #strenghttraining
    It’s that time of year. Looking for a personal t It’s that time of year. Looking for a personal trainer?

If you’re a disciplined self-starter, then one of our many HFP workout plans (or premium programs) can put you on your way, but if you need hands-on attention, nothing will ever beat an IRL personal trainer. Finding the right one can be tricky.

Go to humanfitproject.com for our new piece on how to do it. #humanfitproject #personaltrainer #personaltraining #strengthtraining #specialization #fitpros
    Our Bodyweight-Only Workout Plan is now available! Our Bodyweight-Only Workout Plan is now available!

Whether you’re still avoiding the gym or plan to start traveling again in 2021, you’ll want these workouts in your back pocket.

It’s 3 full body workouts you can follow on non-consecutive days with supplemental cardio, warm-up, and recovery workout suggestions for the remainder of the week.

Go to humanfitproject.com for the full plan. #humanfitproject #bodyweightworkout #bodyweightplan #athomeworkout
    Is 2021 going to be the year of your major transfo Is 2021 going to be the year of your major transformation? Here’s what it takes:

- Aspiration and focus
- Drive and discipline
- Patience and perseverance

Go to humanfitproject.com for the full story. #humanfitproject #discipline #newyearresolution #workout
    The slow and steady return to barbell squats and l The slow and steady return to barbell squats and lunges. #humanfitproject
    COMING SOON: heavy weights and more free programmi COMING SOON: heavy weights and more free programming. Link in bio for ways to restart. #humanfitproject #strengthtraining
    👊Lower Body with @kafetters! Do AMQRAP (as man 👊Lower Body with @kafetters!

Do AMQRAP (as many quality reps as possible) for each exercise, rest for 30 seconds. At the end of each round, rest for 2 minutes, repeat for a total of 3-4 rounds.

Quadruped Hip Thrust to Leg Kick
Single Leg Hip Hinge to Jump/Knee Drive
Squat to Lunge Step-Back

For quality fitness content, give Aleisha a follow @kafetters !
    Let’s restart together! Sign up for our brand ne Let’s restart together! Sign up for our brand new 4-week training bundle. It’s got everything you need before your gym opens, and once it does. Includes: our diet book and 4 semi-private workouts on ZOOM. 👉To learn more, tap the “The 4-Week Restart Training Bundle” in our BIO. #humanfitproject #workoutroutine #workoutplans #fitnessplans
    💦 Full Body HIIT with @kafetters. Do each exer 💦 Full Body HIIT with @kafetters.

Do each exercise for 30 seconds, rest for 15. At the end of each round, rest for 1 minute, repeat for a total of 3-4 rounds.

Plank Skier Hop
Single-Leg Hip Hinge to I, Y, T
Tempo Dead-Stop Pushup
Plyo Pulse Bulgarian Split Squat

To work with Aleisha, give her a follow: @kafetters! #humanfitproject #bodyweightworkout #hiitworkout #outdoorworkout #athomeworkout #cscs #personaltrainers #shestrong
    Load More... Follow on Instagram
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