This article on HIIT for weight loss looks at eight different HIIT workout routines that bring fast and reliable results.
HIIT, AKA High-Intensity Interval Training, provides a highly effective means of improving cardiovascular health and fitness.
It also promotes weight loss and can help you tone up, build muscle, and lower your body fat percentage.
Also known as High-Intensity Intermittent Exercise (HIIE) and Sprint Interval Training (SIT), workouts comprise short periods of vigorous anaerobic exercise alternated with brief low-intensity recovery periods.
A simple example of a HIIT workout is 30 seconds of sprinting followed by 90 seconds of walking.
Repeat this sequence for between 10 and 30 minutes, depending on your fitness level. As you become fitter, spend longer sprinting and less time walking.
You can team virtually any aerobic activity you can think of with HIIT. Cardio equipment can also be incorporated into your workouts.
You could use a stair climber or a treadmill, alternating your speed, intensity, and incline throughout your sessions. Other options include varying your pace while cycling or jumping rope.
The following 8 HIIT for weight loss workouts are among my favorites. If you are new to this form of exercise, start with the Beginner HIIT workout routine. Try the others when your fitness improves.
Click this link to read an article on aerobic and anaerobic exercise benefits and differences.
Table of Contents
21-Minute HIIT Workout Routine for Beginners
8 HIIT for Weight Loss Workouts for You to Try
NB: Start every HIIT workout with a three to five-minute Warm-Up comprising dynamic stretches and light cardio. End it with a Cool-Down that includes some gentle stretches.
If you’re not familiar with the exercises, Google them or do a YouTube search.
If you are unaccustomed to exercising, you may think that High-Intensity Interval Training is beyond you.
While it’s true that you should steer clear of HIIT until you have a certain level of fitness, there will come a time when you will be ready to try it. When this time arrives, start with a beginner HIIT workout routine such as the one following.
1. Beginner HIIT Workout Routine
Choose five different exercises. Choose five different exercises. For this example, we will go with Burpees, Jumping Jacks, Squats, Raised Arm Circles, and High Knees.
Do five x 20-second rounds of each exercise, taking a 30-second rest between each round.
2. Simple Seven-Minute Workout
By doing twelve different exercises for thirty seconds each with a 10-second rest between each, you can do an entire HIIT workout routine in just 7 minutes.
Start your workout with Jumping Jacks, following these with Wall Sitting, Push-Ups, then Crunches.
Next, move on to Chair Sit-Ups, Squats, and Tricep Dips. Finish your workout with Planks, High Knees while running in place, Lunges, Push-Up Rotations, and Side Planks.
3. Treadmill Based Workout
Treadmills are ideal for incorporating into HIIT for weight loss workouts, and this short, one-mile uphill 
workout with mixed elevation levels packs a punch.
Starting with your treadmill set at a 10% incline, walk at a pace of 3.4 miles per hour for five minutes to warm up.
Change the slope to 15% and walk for one minute at 3.2 miles per hour. Follow this with a 30-second five mile per hour jog.
Finally, decrease the incline to 8%, then walk for five minutes at 3.4 miles per hour to cool down.
4. Kettlebell Workout
Combining HIIT and weight training is excellent for strengthening the core and stabilizer muscles, and burning fat.
The kettlebell’s unique shape will force your body to compensate for its weight imbalance, so results will come quickly.
Exercises to include in the workout are one-arm Cleans, two-arm Front Swings, Goblet Squats, Overhead Presses with one arm, Reverse Lunges, and Floor Crunches.
Do 10 to 15 reps per round and four of five rounds of each exercise, resting for one minute between each.
5. Outdoor Activity Workout
If you’d prefer to exercise outdoors than inside your house or at a gym, this High-Intensity Interval Training workout routine should suit you to a T.
With no equipment requirements, you can do it on a running track, at a park, or anywhere there’s a long stretch of free space.
Sprint for 10 yards, then turn and walk back to your starting point. Next, sprint 20 yards, then walk back to where you started.
Do a total of five rounds, increasing the distance you sprint to 30 yards, 40 yards, then 50 yards.
A variation of this workout is to sprint 30 yards ten times, alternating between doing side shuffles and running backward when returning to your starting point.
6. Home Based Workout
If you don’t have access to a gym or would rather work out in the comfort and convenience of your home, give this 20-minute HIIT workout routine a try.
It targets the same muscles as some equipment 
you will find at a gym, using your body weight as the resistance.
The workout comprises eight exercises, with two options for the last two. Each drill is done 10 to 15 times for 3 to 5 rounds, with a two-minute rest in between.
Exercises to include are Burpees, Push-Ups, Crunches, Squat Jumps, Bicycle Crunches, Mountain Climbers, Walking or Reverse Lunges, and either a 20-yard sprint or 10 to 15 Jumping Jacks.
7. Partner Workout
Exercising alone is fine, but working out with a partner can be more fun, and it sometimes brings better results.
Having a workout buddy can also make it easier to stick to a routine as you will be accountable to each other, and the added element of friendly competition can be motivating.
The partner workout begins with one person doing the first exercise while the other does the second one concurrently.
Do 10 to 15 reps of each exercise for 5 rounds, taking a 30-second rest in between.
Exercises include Jumping Burpees and Bicycle Crunches, Box Jumps and Push-Ups, One-Arm Kettlebell Cleans and Kettlebell Presses, Sled Pushes, and Sled Pulls.
Follow these with a 30-yard sprint and Kettlebell Front Swings.
You can change up these moves by doing Jumping Jacks instead of sprints, using dumbbells instead of kettlebells, and doing Jump Squats instead of Box Jumps.
The next time you do the workout, swap moves.
8. Double Cardio Block Workout
HIIT cardio workouts are among the best of this type of exercise that you can do. This one involves two 
blocks of activity.
The Double Cardio Block Workout involves four exercises, each done for one minute, with a two-minute rest following the last one, then a repeat of the block.
The exercises comprise High Knees, Skaters, Side Shuffles, and Burpees.
After completing the first block, move on to the second block of exercises. These comprise Seal Jax, Mountain Climbers, Squat Jumps, and Quick Feet.
Again, do each move is done for one minute without stopping. Repeat the second block once.
HIIT for Weight Loss Workouts Summary
The HIIT for weight loss workouts above are very effective, but you don’t have to stop at those. There are countless others, so make up some routines of your own. Start with what your body can handle and increase the challenge as your fitness improves. This will yield the best result and reduce the likelihood of an injury occurring.
Click this link to read an article on how to create your own HIIT workout routine.
Want more workouts? Click here to read an article on interval training for beginners that contains 10 workout for you to try.
