HIIT Exercises for Fat Loss
Fit woman performing a burpee

HIIT Exercises for Fat Loss

High-intensity interval training (HIIT) has been making waves in the fitness world, and for a good reason. This innovative approach to exercise is not only time-efficient but also incredibly effective, especially when it comes to fat loss. If you’re looking to torch calories, boost your metabolism, and increase your overall fitness level, a HIIT fitness routine might be just what you need. In fact, you can choose specific exercises that focus on fat loss so you can experience amazing results.

The Science Behind HIIT

Why is HIIT so effective for losing fat? HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. This contrast pushes your body to its limits, leading to an increased metabolic rate that continues even after your workout ends, a phenomenon known as the afterburn effect or excess post-exercise oxygen consumption (EPOC).

This means that with the following HIIT exercises for fat loss, you’re not only burning calories during your workout but also for hours afterward. It’s an efficient way to maximize fat loss and get the most out of your workout time.

Which HIIT Exercises Are Best for Fat Loss?

Have you set new weight loss goals for yourself this New Year? You can take control of your journey by incorporating the following HIIT exercises for fat loss into your routine:

Jump Squats

This exercise combines the power of a squat with an added cardio element. Start in a squat position, then explosively jump up, extending your legs and pushing off the balls of your feet. Land back softly into a squat and repeat.


Burpees are a full-body HIIT exercise that promotes fat loss. Begin in a standing position, then drop into a squat, place your hands on the ground, and kick your legs back into a plank. Quickly reverse the motion and jump up to complete one rep.

Mountain Climbers

Start in a high plank position. Bring one knee towards your chest, then switch and bring the other knee forward, as if you’re running in place. This exercise gets your heart rate up while working your core. You can even perform this HIIT exercise slowly for a warm-up or cool-down or even as you get comfortable with the movement.

Kettlebell Swings

This exercise combines strength training with a cardio burn. Stand with feet hip-width apart, and hold a kettlebell in front of you with both hands. Bend your knees slightly, hinge at the hips to swing the kettlebell between your legs, then push your hips forward to swing it up to chest height. Let the weight swing back between your legs to complete one rep.

High Knees

Standing straight, lift your right knee as high as it can go and then place the leg back down. Alternate your legs and start picking up the pace until it feels like you are running in place.


Begin in a high plank position, and lower your body until your chest nearly touches the floor. Keep your body tight, and push your body back up to the starting position.

Russian Twists

Sit on the floor and lift your feet up until your knees and torso form a V position. Extend your arms and twist your torso to the right, then to the left to complete one rep. Consider holding a dumbbell in your hands to up the intensity. This HIIT exercise not only helps with fat loss but also strengthens your core and hips.

Remember, the key to HIIT is intensity. Push yourself during the high-intensity periods and allow yourself to recover during the low-intensity intervals.

Making HIIT Work for You

HIIT exercises for fat loss can be tailored to suit your fitness level and goals. If you’re a beginner, start with shorter high-intensity periods and longer recovery times. As your fitness improves, you can increase the intensity and duration of the high-intensity intervals.

It’s also essential to maintain proper form during HIIT exercises for fat loss. Incorrect form can lead to injuries and decrease the effectiveness of your workout.

Join the HIIT Revolution at Bria Method

Ready to take your fitness to the next level? Join a group fitness class at Bria Method. Our HIIT classes are designed to help you get the most out of your workouts. Our experienced trainers will guide you through challenging and fun HIIT exercises for fat loss, ensuring you’re performing each move correctly and safely. We can even provide more targeted tips, such as what to eat before a HIIT workout, to support you every step of the way. So why wait? Unleash the power of HIIT and start your journey towards a fitter, healthier you by signing up for a Bria Method membership today.