There are various types of exercise for weight loss. But if you want results in a relatively shorter period of time, you should do a HIIT workout for weight loss. It is arguably the most popular training program that gym trainers suggest adopting to lose calories faster. 

The best part about doing a HIIT workout for weight loss is that you can choose your favorite exercises in the workout. In HIIT, the exercises remain the same, but the pace and time for which you take rest change. 

If you want to lose weight, this HIIT guide is apt for you. Here, we are going to cover various benefits of HIIT and how you can do HIIT workouts for weight loss at home. 

The Best HIIT Workout For Weight Loss

1. Burpees

Burpees is a famous exercise that is included in almost every interval training for weight loss since it hits all major muscle groups in your body. It is a two-part exercise in which you have to first do a push-up and then leap in the air with full force. Burpees are best to target your lats, glutes, biceps, shoulders, triceps, chest, and calves. 

Here is a step-by-step guide to practice burpees the right way:

  • Get into a squat position and bend your body down.¬†
  • Keep the spine straight, and try to touch the floor with the chest.¬†
  • Push up, do a frog jump, and bring your feet close to each other.¬†
  • Now jump and get back into the position where you started burpees.¬†

2. High Knees

Not every exercise in your high intensity workout for weight loss needs to be tough. The high knee is a beginner-friendly exercise that strengthens various muscles in your legs, improves the coordination of your mind and body, and increases your heart rate. 

Here is a step-by-step guide to practice high knees the right way:

  • Begin with placing your feet at a hip-width distance to each other.¬†
  • Lift the right knee close to your chest, bring it down, and then repeat the same with the other knee.¬†
  • Perform this action at a running speed or at a speed that you are comfortable with.¬†
  • While performing the high knees, try to keep your arms stretched in front of you and touch the palms with your knees.¬†

3. Rope Jumping

Rope jumping is a famous HIIT exercise that offers a large number of benefits. Apart from its health benefits, people like to do rope jumping also because it is fun to practice. 

Here is a step-by-step guide to practice rope jumping  the right way:

  • Take a rope and stand straight on plain ground.¬†
  • Keep your elbows near your stomach and keep the legs close to each other.¬†
  • Next, jump and rotate your wrists to make the rope do a full circle over your head and under your legs.

4. Lunge Jumps

A regular walking lunge is a good exercise for the core and abdominal muscles. But if you want to add it to your HIIT workout for weight loss, you have to upgrade this exercise by jumping high in the air and switching the foot before you land on the floor. Once you get comfortable doing lunge jumps, you can increase your pace and burn calories at a faster pace. 

Here is a step-by-step guide to practice lunge jumps the right way:

  • Stand straight with your legs at a distance of shoulder-width to each other.¬†
  • Move your left leg forward while keeping the spine straight.¬†
  • Flex the leg, go down, and keep the leg perpendicular to the ground while doing this move.¬†
  • Now, jump and switch the foot, moving the right leg forward this time.¬†

5. Jumping Jacks

If you want to add an exercise to your HIIT workouts weight loss that can hit every major muscle of your body, jumping jack is the apt exercise for you. Also known as the side-straddle hop, this exercise is quite efficient at burning calories at a high rate. The best part - you do not require a special room or any piece of equipment to perform a jumping jack. 

Here is a step-by-step guide to practice jumping jacks the right way:

  • Stand straight with your legs at a distance of shoulder-width to each other.¬†
  • Look forward, keep your spine straight and your shoulders relaxed.¬†
  • Next, make a jump and place your feet apart.¬†
  • While jumping, you have to move your hands up and down.

6. Mountain Climbers

Though it is impossible to climb mountains while staying in the room, mountain climbers can give you health benefits that match the benefits of real-life mountain climbing. In this HIIT exercise, the plain ground acts as the mountain. The main health benefits of mountain climbers are training the whole body, building cardio endurance, and increasing agility. 

Here is a step-by-step guide to practice mountain climbers  the right way:

  • Begin this exercise by getting into the straight arm plank position.¬†
  • Ensure that your hands stay at a distance more than shoulder-width to each other.¬†
  • Now, bring your left knee close to your chest.¬†
  • While lifting the knee, do not lift your hips.¬†
  • Move your left knee back and bring the right knee towards your chest this time.¬†

Benefits Of Hiit For Weight Loss

Here is a list of some benefits that you get by doing the high intensity interval training for weight loss:

  • If you are a diabetic person, your blood sugar level will also go down while practising HIIT exercises for weight loss.
  • By doing HIIT workout for weight loss, not only do you burn extra fat while doing the exercise but you also increase your body metabolic rate for many hours once the workout is done.¬†
  • The best HIIT workout for weight loss will also help you in increasing your oxygen consumption capacity.¬†


Doing HIIT workout for weight loss is an effective and low-cost method. Just make sure that you are doing the exercises with the right techniques and keeping all the safety points in mind. Stick to the HIIT workout and you will experience a change in your body within weeks. 

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August 10, 2022

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