Home Fitness Training The Best Cardio HIIT Workouts to Burn Fat

The Best Cardio HIIT Workouts to Burn Fat

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Training effectively is the secret when time isn’t in your facet, however you continue to need to burn body fats and spark your metabolism. That’s the place HIIT training is useful. HIIT stands for “high-intensity interval training,” and it’s a primary means to alternate between laborious work and relaxation to torch energy throughout and lengthy after your exercise. The greatest cardio HIIT workouts don’t simply contain sprints (though they’re a terrific means to build muscle and burn fat).

To provide you with some range, we’ve pooled collectively a listing of cardio HIIT workouts from the world of working to body weight conditioning to strength training. These actions may be carried out on their very own, however may also be added to the tip of weight training workouts if in case you have extra time and vitality. Focus on throwing these into the combination 2-3 occasions weekly in case your aim is to lean down.

The Best Cardio HIIT Workouts to Burn Fat

Workout 1: Classic Run-Walk Tempos

Directions: On a basic observe, alternate between quick working and sluggish walking for a complete of 15-20 minutes. Walk the curved parts of the observe, and run the straightaways.

Intensity: Run the straightaways at 75 % of your max pace (sooner than a brisk jog; you ought to be in a position to chortle and smile if somebody instructed you a joke). The time you spend walking between runs is your restoration to deliver your coronary heart price again down. If you’re new to working, start with 10 minutes, and take a look at to construct from that baseline weekly. To up the problem, crank up your pace.

Workout 2: Treadmill 10/30s

Directions: Perform a dynamic warmup with exercises off the tread, then jog half a mile on the tread. For the exercise, you’re going to hit max sprinting speeds. Our recommendation is to crank up the pace whereas jogging on the belt, then dash for 10 seconds (the clock doesn’t start till you’re at your goal pace). Immediately bounce to the perimeters to “bail” off the belt till it slows down. Rest for 30 seconds by walking. Repeat for 10 rounds.

Pro Tip: If treadmill sprints really feel awkward or don’t match your gait, you’ll be able to sluggish the pace of the belt down by 20 % and enhance the incline to resemble a hill dash. Hill sprinting may also assist repair defective mechanics and alleviate joint ache due to a lighter influence on touchdown.

Workout 3: Spin Bike Climb Intervals

Directions: Start seated on the spin bike, and pedal at a quick however comfy tempo with no resistance. Start your timer. After 60 seconds, rise up and enter a “climb” whereas adjusting the resistance on the bike to excessive. Don’t cease pedaling. Climb with resistance till the flip of the subsequent minute, then scale back resistance again to zero as you come to your seat and maintain pedaling. Continue alternating between 60-second resisted climbs and 60-second resistance-free pedals till 12 minutes has elapsed. If you’ll be able to push it to 15 minutes, go for it.

Workout 4: Turkish Getup for Time


  1. Lie faceup holding a kettlebell in your left hand, arm prolonged, left knee bent with foot planted. Extend proper arm and leg to the facet at a 45-degree angle. Roll onto your proper hip and forearm, left arm nonetheless locked. As you progress, take into consideration driving the knuckles of your left hand towards the ceiling.
  2. With your proper palm pressed firmly into the ground and left arm nonetheless straight overhead, throw your proper leg behind you, putting your proper knee down on the ground. Keeping your left arm straight and eyes on the bell, press via your left foot to elevate hips excessive and are available up onto your proper hand. Your proper leg continues to be prolonged with heel on flooring, and your arms ought to create a straight line.
  3. Lift your proper hand off the ground to rise to a kneel, sustaining left arm place with biceps shut to your ear, abs tight. Eyes are off the bell for the primary time; look straight forward.
  4. Stand up, squeezing glutes and pulling your shoulder blades down and again to keep a strong trunk. Now reverse the motion—rigorously retracing your actual steps and preserving your weight-bearing arm locked—to return to start.

Alternate sides constantly for 3 to 5 minutes, then relaxation utterly for 2 to 3 minutes. Repeat for 3 rounds. Watch a tutorial here.

Pro Tip: Don’t overshoot the weight you carry. For a 200-pound man, 25 to 30 kilos will show to be greater than sufficient to spike your coronary heart price and induce severe fatigue. The identify of the sport continues to be cardio on the finish of the day.

Workout 5: Trap-Bar Farmer’s Walks

Directions: Stand tall with your body weight equal on a entice bar (together with the weight of the bar). Maintain a tall chest, pull shoulder blades down, and maintain core engaged. Walk ahead, utilizing uneven, heel-to-toe steps for 40 complete meters. Rest for 90 seconds between carries, and intention for 10 sets. Watch a tutorial here.

Pro Tip: When doing a farmer’s stroll, make certain to take shorter, sooner strides than you’ll when walking free.

Workout 6: The Hill From Hell

  1. Hill Sprint 5 x 40 meters: Run at 80-percent depth. Walk down the hill slowly to get well
  2. Uphill Double-Leg Bounds 5 x 10 reps: Perform a bounce with a 3-second static maintain in a squat place. Rest 90 seconds between sets. Watch a tutorial here.
  3. Backward Walks Uphill 5 x 40 meters: Walk down the hill slowly to get well.

Workout 7: Sprint and Bodyweight Interval

  • A1 Sprint x 150 meters at 80 % pace (that’s half the curve of a observe and one whole straightaway)
  • A2) Pushups x max reps
    Rest 90 seconds
  • B1) Sprint x 120 meters at 80 % pace
  • B2) Prisoner Squats x 20 reps (squat with palms behind head, elbows out huge, preserving head and chest lifted; watch a tutorial here)
    Rest 90 seconds
  • C1) Sprint x 100 meters at 80 % pace
  • C2) High-to-Low Plank x 10 reps every arm 
    Repeat for 2 to 3 rounds

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