The Top 10 HIIT Workouts for Fat Loss and Endurance

High-Intensity Interval Training (HIIT) is one of the most effective and time-efficient ways to burn fat, improve cardiovascular endurance, and boost metabolism.

Whether you're a beginner or advanced athlete, these top 10 HIIT workouts will challenge your body, improve performance, and accelerate fat loss - all without spending hours in the gym.

So, what actually are these amazing HIIT workouts for fat loss and endurance?

Let's jump straight in.

Table of contents:

• Tabata Training

• EMOM (Every Minute on the Minute)

• Bodyweight HIIT Circuit

• Sprint Intervals (Running or Cycling)

• Battle Rope Blast

• Weighted HIIT (Dumbbells or Kettlebells)

• Plyometric HIIT (Jump Training)

• Boxing HIIT or Shadowboxing

• Treadmill HIIT Workout

• Hybrid HIIT (Strength + Cardio Combo)

Tabata Training

Tabata is a classic and highly effective form of HIIT that only lasts for 4 minutes; however, don't let the short duration of this workout fool you.

Developed by Dr. Izumi Tabata for Olympic speed skaters, it is built on short, intense bursts of effort followed by minimal rest time.

Some benefits of the Tabata HIIT workout are that it boosts VO2 max (the amount of oxygen your body absorbs and uses during exercise) and endurance in a short time, and is ideal for busy schedules or as a finisher after strength training.

It is also great for burning fat and preserving lean muscle mass.

Here is one example of a great Tabata workout:

• 20 seconds of jump squats

• 10-second rest

• 20 seconds of push-ups

• 10-second rest

• Repeat for 4 minutes in total

You may be interested in other Tabata workouts, so trying some others is an excellent idea.

This is great for anyone, but if you are a beginner to HIIT, then I would recommend starting with a lower intensity and gradually working your way up to a high intensity.

EMOM (Every Minute on the Minute)

EMOM (Every Minute On the Minute) training combine both intensity and structure to give you a brilliant workout.

You will perform a number of reps at the start of every minute and then rest for the remainder of that minute.

The more efficiently you work, the more rest time you reward yourself with.

EMOM exercises are very beneficial, offering advantages such as enhanced muscle endurance, metabolic conditioning and pace control, and encouraging the proper form under fatigue.

Here is one example of an EMOM workout:

• Minute 1: 12 kettlebell swings

• Minute 2: 10 burpees

• Alternate for 10-20 minutes

You can always push yourself further by adding more reps; however, if you're starting off, I recommend sticking to reps no higher than this and, over time, making it more challenging.

Overall, EMOM workouts are certainly a great way to help you burn off fat and improve both muscular and cardiovascular endurance.

Bodyweight HIIT Circuit

A bodyweight HIIT circuit is perfect for those without access to equipment, as this circuit uses your body weight as resistance.

It is accessible, scalable, and easily modified for any fitness level.

A bodyweight circuit will improve mobility, coordination and muscular endurance, making it a high calorie-burner and endurance-builder.

It is also ideal for those who travel frequently or workout at home since no equipment is needed for it.

Here is an example of a bodyweight HIIT workout that you could try:

• 40 seconds of jumping jacks, 20-second rest

• 40 seconds of mountain climbers, 20-second rest

• 40 seconds of squat jumps, 20-second rest

• Repeat for 3-4 rounds in total

You can experiment with different exercises, and you can also make it harder for yourself by giving yourself less rest time.

Remember, more pain, more gain!

Sprint Intervals (Running or Cycling)

A simple yet brutal workout - sprint intervals.

Sprint intervals use maximum effort followed by active rest. Whether you're running outdoors or cycling on a stationary bike, this fitness approach enhances both fat loss and athletic performance.

This workout is great for increasing explosive power and lung capacity, promoting fat burning long after the workout via EPOC (Excess Post-exercise Oxygen Consumption).

It also helps strengthen the leg and core muscles due to the stress put on them from sprinting.

Here is an excellent example of a sprint interval you could try out:

• Sprint for 30 seconds

• Walk or slowly jog for 90 seconds

• Repeat for 8-10 rounds in total

You can make this harder for yourself by sprinting for longer and jogging or walking for less time.

By making it more challenging, you will find that results will come much faster.

Battle Rope Blast

If you have access to battle ropes - whether they're at the gym or in your home - this HIIT variation will push your arms, shoulders and core muscles to their limits.

This workout is great for elevating your heart rate while improving upper-body endurance, which makes it great for burning fat.

While burning fat quickly from your body, it also tones your muscles simultaneously through short bursts of explosive movement.

Here is a good example of a battle rope blast workout that you could try out:

• 30 seconds of alternating waves

• 30 seconds of slams

• 30 seconds of snakes

• Rest for 60 seconds

• Repeat for 4 rounds in total

There are a lot of different ways you can train with battle ropes; experimenting with different battle rope variations with this structure is a great way to lose fat and enhance endurance.

Weighted HIIT (Dumbbells or Kettlebells)

Weighted HIIT workouts are an excellent way to burn fat and increase muscular endurance.

Adding resistance to HIIT exercises increases the intensity you train at, which helps build lean muscle mass while still focusing on fat loss.

These workouts combine strength and cardio together, providing you with a tough but rewarding workout.

It is also very time-efficient for those who want body composition.

Here is an example of a weighted HIIT circuit that you could try out:

• 30 seconds of goblet squats

• 30 seconds of dumbbell thrusters

• 30 seconds of renegade rows

• Rest for 60 seconds

• Repeat for 4-5 rounds in total

Try out other exercises as well, making sure you hit all of the muscles in the body.

You could also make it more challenging for yourself by doing each exercise for longer or resting for less time.

Plyometric HIIT (Jump Training)

Plyometric workouts incorporate high-impact movements that build both explosive power and coordination.

Combined with High-Intensity Interval Training, they torch calories and improve athleticism rapidly.

Plyometric HIIT workouts increase strength while burning a lot of calories very fast.

It is also extremely fun and challenging, making it a great workout for anyone.

Here is an example of a plyometric HIIT routine that you could test out:

• 30 seconds of jump squats

• 30 seconds of skater hops

• 30 seconds of tuck jumps

• Rest for 60 seconds

• Repeat for 3-4 rounds in total

Try doing other exercises in this routine as well because this will give you more variation, and other workouts may work better for you.

Boxing HIIT or Shadowboxing

This fast-paced, rhythmic workout mimics fight training, offering a brilliant workout that quickly burns calories while improving timing, speed and rhythm.

Whether you're shadow boxing or using a heavy bag, this method rapidly builds stamina and upper-body coordination.

It is also amazing for strengthening the arms, shoulders and core muscles and improving mental focus.

Here is an example of a boxing HIIT workout you could try:

• 3-minute round: jab, cross, hook, uppercut, repeat

• 1-minute rest

• Repeat for 4-6 rounds in total

I would recommend trying other combinations as well for more variety, as this could make it more fun for you.

Treadmill HIIT Workout

Using a treadmill for fat loss doesn't just include jogging. Instead, engage in fat-burning intervals.

HIIT on a treadmill combines speed bursts with simple walking recovery.

It is extremely easy to track and control these intervals, and they burn way more calories than steady-state cardio.

A treadmill HIIT workout is ideal for indoor workouts, however, they can also be completed outdoors (just without the treadmill).

Here is an example of a treadmill HIIT interval workout:

• 1-minute sprint

• 1-minute walk

• Repeat for 10-12 rounds in total

The fitter you get, the longer you should try and run as this makes it more challenging for yourself, burning more fat in a shorter period of time.

Hybrid HIIT (Strength + Cardio Combo)

Hybrid training combines both weight training and intense cardiovascular exercise, creating a powerful fat-shredding formula.

This is great for enhancing muscle definition and endurance.

Hybrid HIIT is also amazing because it avoids plateaus in your training, meaning you will continue making progress in your fat loss journey.

It is also great for boosting lean muscle growth and promoting stamina.

Here is an example hybrid HIIT workout that you could do:

• 8 dumbbell snatches

• 10 jumping lunges

• 12 push-ups

• 30 seconds of jump rope

• Rest for 90 seconds

• Repeat for 4-5 rounds in total

Add more variety to your workout by experimenting with other exercises, as they may work better for you, and perhaps you could complete more reps to make it harder.

Summary of HIIT Workouts for Fat Loss and Endurance

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat, build endurance, and boost cardiovascular fitness in a short amount of time.

By alternating between intense bursts of effort and short rest periods, these workouts keep your heart rate elevated and metabolism revved up, making them perfect for fat loss and stamina.

Whether you're using bodyweight, equipment, or hitting the track, there's a HIIT style for every fitness level and schedule.

The 10 routines listed above give you plenty of variety, challenge, and flexibility - so you can train smarter, sweat harder, and see real results without spending hours in the gym.

We hope any queries you had have been answered. If you have any further questions, feel free to ask them through the chat box.