HIIT For Weight Loss: The Fitness Mantra Everybody MUST Try !!

Last updated on October 22nd, 2021

High-intensity interval training also called sprint interval training, HIIT is now a popular choice for people who want to get in shape and stay fit. HIIT is that special cardiovascular exercise approach which includes alternate acute episodes of intense exercise with less-intense exercise during recovery periods. HIIT begins with a warm-up session (basically, less intense). Muscles are then prepared to go and HIIT can be kick-started by jumping, running, sprinting, or performing any activity that gets the heart rate up. Then, a small break can be taken (few seconds) to hold some breath, and then return to the exercises again. Read this blog to know about HIIT For Weight Loss in detail.

Due to the COVID-19 pandemic and so many lockdowns, people have been forced to alter their routines and schedules. Naturally, a change in their fitness routine is seen as they are now working out from their homes. This appears boring as compared to those bouncy gym workouts, long walks, mountain treks, or cycling. However, there are numerous fun and effective workouts a person can do at home as well.

hiit for weight loss

Try HIIT or High Intensity Interval Training For Weight Loss

HIIT or high-intensity interval training burns fat and sounds like a great choice for people who are struggling to attain weight loss. While its results are tremendous, people must approach HIIT training for weight loss wisely to avoid the risk of injuries. By doing anaerobic exercises such as jumps, or fast sprints; the heart begins to pump blood quickly and the person’s body burns calories faster so that the body can support the high-intensity exercise. This helps not only in keeping the heart-healthy but also kick-starting the metabolic processes. And thus the body gets adapted to the fat-burning mode, even when the person is not doing exercise.

In HIIT for weight loss, numerous bursts of high-intensity exercise are done which are combined with lower, active recovery duration. Here, the person has to just get his or her breath back before doing it harder again.

Also read: Benefits of offering employee gym memberships

Why HIIT Workout For Fat Loss?

A high-intensity workout is very time effective. It takes less time to complete HIIT as compared to moderate-intensity aerobic exercise, however presents similar health benefits.

A 2010 research study found that over 24 hours, a greater amount of energy is used from fat stores during bodyweight high-intensity workouts than in moderate-intensity exercises. Another study showed that just 60 seconds of HIIT belly fat workout during a moderate intensity session efficiently improves stamina and overall health. HIIT offers benefits to the health of the heart and lungs.

A workout at higher intensity ensures higher burning of calories than any moderate-intensity workout. During HIIT, a person’s heart rate increases, and over time the stroke volume also increases. This results in an increased blood being pushed out by the heart in one beat.

Benefits of HIIT For Weight Loss

A high interval weight loss plan is beneficial because it offers:

  • Improved endurance and strength.
  • Fat burning. A research study found that individuals undergoing HIIT thrice a week for 20 minutes per session lost 2 kilograms of body fat in 12 weeks. And that too without any dietary modifications.
  • Improved oxygen consumption. It was observed in one study that four days of HIIT training done for 5 weeks (20 minutes per session) considerably led to improved oxygen consumption by 9%.
  • Stress management.
  • Controlled levels of blood sugar. HIIT workouts greatly reduce the raised blood sugar levels when done for 12 weeks or below. Various studies found that HIIT not only helps in lowering blood sugar, however also improves insulin resistance. It is seen that this high interval training is mainly helpful for type 2 diabetic patients.
  • Boost the natural metabolic rate following exercise. This implies that the person can carry on burning his or her calories after stopping exercising.
  • Maintains a healthy heart rate and blood pressure. HIIT workouts can decrease the heart rate and blood pressure in obese people, frequently having the problem of high blood pressure.

Also read: Low carb and water retention

Are HIIT Workout Exercises for you?

It is vital to exercise caution while exercising at high intensities. Before going for HIIT workouts for weight loss, make sure to create a good fitness base.

A person must be able to complete half an hour of moderate-intensity exercise (jogging, fast walking, cycling) comfortably. During the exercise, breathing becomes heavier and the person feels like he or she has little left in reserve.

A person must start from the Beginners Level 1 workout if he or she is not currently exercising regularly. His or her heart and lungs will be challenged more during the start.

When is a High-intensity Weight Loss Workout Plan not Good?

HIIT is not for a person having medical conditions that have an impact on the circulatory system including:

It is important to look for guidance from a medical professional earliest before starting this workout.

If the person’s objective is muscle building, proper weight training must be his or her prime focus with HIIT as an add-on. The training can be split into two weights sessions and two HIIT sessions for seven days. This would also keep a person lean while making sure the person is not over-trained. The training must be short, less intense, and infrequent, not a daily effort. Recovery days are a must for avoiding injuries and for ensuring if a person can work at the intensity needed for a successful HIIT. If a person performs 4 or 5 HIIT sessions a week, then it’s not a real HIIT. The person is perhaps going to get injured as well.

How Can You Do This High Interval Training?

As HIIT is an intense form of workout, thus it must be restricted to 2-3 sessions for 7 days + 1 day rest in between. One HIIT session continues for about 10-20 minutes.

For example, begin with 30 seconds of exercise, and then take 30 seconds of rest (this is for a beginner). If the person is at the advanced level, he or she can perform 45 seconds of exercise and can take 15 seconds of rest.

HIIT can be complemented with low-intensity exercises (yoga, swimming, or walking) also. This helps in keeping the person’s body in tip-top training condition.

Types of HIIT For Belly Fat Burn

  1. Beginner: Timmons Method: This one is entry-level. 20 seconds of extreme work is done first. Then 2 minutes of complete rest is taken; repeating the whole exercise thrice.
  2. Intermediate: 10-20: This step is also called “Reverse Tabata”. In this double amount of rest is taken. This helps in decreasing the work intervals to change the focus to anaerobic fitness. This plan can be used for a person whose goal is power production. Also, if the person does not have the fitness for an all-out Tabata, then the intermediate level is good for him or her. This includes warming up for ten minutes and then doing 6 or 8 rounds. Warm-up is done for 10 minutes, and then 6-8 rounds of exercise are done.
  3. Advanced: 10-20-30: In this, a person performs 5 “blocks” of work, made up of 30 seconds at 30% intensity, 20 seconds at 60%, and 10 seconds all-out.
  4. Nasty: Tabata: 20 seconds of all-out work, and then 10 seconds of rest; all this done 8 times is Tabata level. This improves endurance to a great level.

Also read: Average blood sugar calculator

List of 10 Best Workouts to Lose Weight:

  1. Kettlebell swings: This complete-body challenging workout energizes the person’s heart rate. In addition, the strength of arms and legs increases together with developing a strong core.A 2-handed kettlebell swing must be completed for 20 seconds. Rest for 8 seconds and repeat 8 sets. Fast lifting boosts up the heart rate.hiit workouts for weight loss
  2. Pushups: 3 sets of 10 repetitions (reps): Pushups help in stabilizing the core, boosting muscle mass of arms, as well as building upper body strength.A beginner must start doing 3 sets of 10 reps. Then take a rest for 60-90 seconds between each set. The number of reps can then be gradually increased as the strength gets improved. hiit workouts for weight loss at home
  3. Lunges: 1 set of 8 to 12 lunges per leg is completed in this step. best hiit weight loss workout
  4. Step-ups: 5 sets of 5-10 reps per side: Step-ups help in strengthening the legs along with stabilizing the body core and lower back muscles. Beginning with a small step height (6-12 inches) and then going towards a higher height (24-30 inches). high intensity weight loss workout plan
  5. Deadlifts: 1-3 sets of 10 to 20 reps: Deadlifts help in building muscles of both the lower and upper body, along with burning fat. hiit cardio
  6. Rocket jumps: 2 sets of 15 to 25 reps: To do this, a person should stand with his or her feet hip-width apart, legs bent and hands on the thighs. The next step is jumping upwards, hands straight above the head, and stretching the complete body. Land gently, relocate the feet and do again.If a person wants to make it challenging, then he or she can begin in a lower squat position. And then any weight or a water bottle can be held in both the hands at the center of the person’s chest.

Also read: How many times surya namaskar should be done

best hiit to lose weight

  1. Burpees: 2 sets of 15 to 24 reps: A burpee can be done by dropping into a squat with the hands positioned on the floor. Then the feet can be kicked back into a push-up pose. Jump with the feet back into a squat position. And then jump up with the arms extending above the head. high intensity workout
    Note: If a person wants to do an easy burpee, don’t throw out into the push-up pose and stand up rather than jumping.
  2. Squats: Squats are done as a less energetic option. In this, a person stands with his or her feet shoulder-width apart. The hands are placed downwards by the sides or can be extended out ahead for an additional balance. Then the person lowers his or her body by bending the knees to nearly a right angle. While doing so, thighs come parallel to the ground. hiit workouts for weight loss
    Note: The back must be kept straight and knees must not stretch beyond the toes.
  3. Tap backs: 2 sets of 15 to 24 reps: To perform this, a person must step his or her right leg back and both the arms are swung frontwards. The same can be repeated with the other leg in a nonstop rhythmic motion.
    Note: Look ahead and the hips and shoulders must be kept in the frontward direction. The front knee must not extend over the toes as the person steps back.
  4. Star jumps or squats: 2 sets of 15 to 24 reps: A star jump is when a person stands tall with his or her arms by the side and knees are slightly in a bent position. Next is to jump up, stretching the arms and legs outwards making a star shape in the air. Land gently, with knees positioned together and hands by side. best hiit workout for weight loss
    The abs must be kept tight and back straight throughout the exercise.One should try these best workouts for weight loss and toning at home!!

Give HIIT a Try With This 7-Minute Workout

Doing HIIT training feels great, but proper care needs to be exercised while doing it. This easy-to-do 7-minute HIIT workout can be performed on a stepper or an exercise bike. Jumping, stair climbing, or sprinting can also be tried to load the lower body.  All these constitute the cardio regimen for fat loss.

  • 120 sec Slow: warming up at a low to moderate intensity.
  • 20 sec Fast: going as fast as it’s possible for 20 seconds.
  • 120 sec Slow: going slow for few minutes while catching the breath.
  • 20 sec Fast: performing one more 20 seconds flat out.
  • 120 sec Slow: gently moving for two minutes to catch a breath before concluding.
  • 20 sec Fast: a final sprint of 20 seconds; leaving nothing in the tank!

And lastly, slowing down for a couple of minutes and calming down with some light stretches.


HIIT, being a successful way of exercising, helps any person burn more calories than any traditional form of exercise. In total, HIIT cardio leads to many health benefits and that too in a shorter time. These benefits can be lowering down body fat, high blood pressure, or heart rate. HIIT is also helpful in controlling blood sugar and improving insulin sensitivity.

So, the bottom line is: If you wish to get active in a short time, you must go for high-intensity weight training.

Make your fat-burning HIIT workout routine without any delay. And breathe Well-being is a great platform to help you with the same.

Also read: Blood sugar level in diabetic ketoacidosis


Can females do HIIT?

Yes, females can do HIIT. In fact, they are quick learners in the case of HIIT.

If I have painful knees, can I still do HIIT?

If you have painful knees, it is advisable to get them checked by your physician and then only start HIIT, and that too with the help of a HIIT personal trainer.

Is HIIT good for kids?

Kids falling in the age groups 7 years and above are generally prepared for or are capable enough to do resistance-based exercise. Exercises offer them benefits such as bone and muscle strengthening.

What all things a person should carry while going for a HIIT session?

Some tips for someone going for HIIT:

  1. Take a water bottle along; as staying hydrated is important.
  2. A handy timer is also a must; as most of the exercises need a watch over time so that you can know when to move onto the next exercise.
  3. Play music; having favorite tracks can encourage a person.
  4. Carry munchies along as HIIT training can give hunger pangs, so have a healthy snack ready.


  1. https://www.healthline.com/health-news/interval-workouts-will-help-you-lose-weight-more-quickly#The-bottom-line
  2. https://www.unm.edu/~lkravitz/Article%20folder/HIITfastloss.html
  3. https://www.weightlossresources.co.uk/exercise/plans/beginners-hiit-workouts.htm
  4. https://patient.info/news-and-features/is-hiit-or-cardio-better-for-you
  5. https://www.healthline.com/health/exercise-fitness/best-exercise-to-lose-weight#keep-it-going
  6. https://exerciseright.com.au/fat-loss-training-that-hiits-the-spot/
  7. https://www.nhs.uk/live-well/exercise/10-minute-home-cardio-workout/
  8. https://www.healthline.com/nutrition/benefits-of-hiit#TOC_TITLE_HDR_11

Last Updated on by Dr. Damanjit Duggal 


This site provides educational content; however, it is not a substitute for professional medical guidance. Readers should consult their healthcare professional for personalised guidance. We work hard to provide accurate and helpful information. Your well-being is important to us, and we value your feedback. To learn more, visit our editorial policy page for details on our content guidelines and the content creation process.

Leave a Reply


Download Free Diabetes Diet Plan

Download Diet Plan