5 HIIT workouts to power-up your weight loss routine

Busy peeps, let these 5 killer HIIT workouts for weight loss burn your calories and fat quickly and tone up your body.
HIIT workouts for fat loss
HIIT workouts for fat loss can show quick results. Image courtesy: Adobe Stock
Aayushi Gupta Published: 5 Feb 2023, 04:45 pm IST
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Have you recently noticed that your jeans are getting tighter around the waist? If so, it’s time to advance your workout routine. Increasing metabolism and losing weight, or at least fat, are two challenges that many individuals encounter nowadays. High-intensity interval training (HIIT) exercises can be done to help you lose weight. It is one of the most popular forms of exercise since it is effective and can work wonders in blasting fat.

HIIT workouts to lose weight

While HIIT workouts are popular in the fitness industry, figuring out where to begin and what to do specifically may be very confusing. If you’re scratching your head over the same thing, we’re going to share the best HIIT activities that burn fat, and calories, and can rev up your metabolism

Health Shots reached out to a fitness expert Mukul Nagpaul, Founder of Pmftraining and Fit India Movement Ambassador, who listed down a few best HIIT workouts for weight loss.

HIIT workouts for weight loss
You can’t ignore HIIT exercises for weight loss. Image courtesy: Shutterstock

Nagpaul says, “HIIT is a good way to help achieve a weight loss goal. It is a type of exercise that goes back and forth between short periods of very intense activity and longer periods of rest or low-intensity activity. Doing HIIT workouts can help you burn more calories in less time, making it easier to lose weight.”

Here are 5 HIIT workouts for weight loss, recommended by Nagpaul:

1. Weight training exercises

The first workout is a full-body HIIT routine that includes weight training exercises such as squats, lunges, push-ups, and triceps dips. This routine focuses on intense bursts of exercise followed by short breaks in order to keep your heart rate up and burn calories effectively.

Start by performing squats for 40 seconds and then rest for 20 seconds, then perform lunges for 40 seconds and then rest for 20 seconds, next is doing push-ups for 40 seconds and 20 seconds rest, and lastly perform triceps dips for 40 seconds with 20 seconds rest. This completes 1 circuit and you can rest for 30 seconds and repeat the circuit 4 more times.

2. Cardio HIIT routine

The second workout is a cardio HIIT routine that combines cardiovascular exercises like running, cycling, mountain climbers, and jumping jacks with interval training techniques. This highly effective workout will help you torch calories quickly while improving overall endurance.

HIIT workouts for weight loss
Jumping jacks for weight loss can do wonders. Image courtesy: Adobe Stock

3. HIIT yoga

Another workout combines weight training with some basic yoga poses in order to improve flexibility while still burning calories effectively. This routine helps build muscle while stretching out tight muscles, which helps reduce stress in the body and promote weight loss over time. Perform hindu push-ups, squat holds, plank, and cat camel.

Also read: 7 times you should steer clear of a HIIT workout, according to an expert


Keep an idea of your risk of weight-related issues.

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4. Low-intensity exercises

The fourth workout is designed for those who want to take things slowly but still get good weight loss results over time. It involves performing relatively low-intensity exercises with minimal rest periods between sets in order to keep the heart rate elevated throughout the entire session. Perform half squats, dumbbell chest presses, dumbbell pullovers, and skull crushers.

HIIT workouts for weight loss
Perform these exercises and see the changes! Image courtesy: Shutterstock

5. Tabata training

Finally, the fifth workout is called Tabata training and consists of eight rounds of 20 seconds of intense exercise followed by ten seconds of rest periods. This type of workout is great for weight loss due to its high intensity and quick results. Perform walking lunges, burpees, box jumps, skipping, high knees, and stair running.

Overall, HIIT workouts offer an efficient way for women looking to lose weight fast while also improving their overall health in the process!


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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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