Best HIIT Workout For Fat Loss

If you’re a regular reader of my blog I’m sure you’ve heard me on numerous occasions praise High Intensity Interval Training routines also known as a HIIT workout which have been proven to be the best for rapid fat loss.

Basically HIIT workouts are a version of cardiovascular training that uses alternating periods of high intensity work with maximum effort followed by lower intense periods of lower intensity work.

In the study “High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle” in Applied Physiology, Nutrition and Metabolism they found that a HIIT workout will help the body oxidize fats and carbohydrates meaning you’ll have some awesome rapid fat loss results.

Also another huge plus for doing HIIT workouts is the shorter amount of time you have to spend doing the actual workout.  While most people who are trying to lose fat by jogging on the treadmill for 45 minutes you can be done in 20 minutes and burn a ton more fat than them too.

Of course this is going to come with a hefty price tag because you’re going to have to work your butt off by sprinting during your HIIT workout.  But if you can hang for 20 minutes than you’ll reap the full benefits of this HIIT workout routine.

If you’ve ever seen the sprinters body type then you’ll know they have a very toned and athletic physique that’s also very attractive. And they do all of their training by alternating between high-intensity sprinting and low intensity running or jogging.

But if you’ve also ever seen a marathon runner’s body then you realize they don’t have any muscular development which leaves her body looking unattractive even though it appears to be thin. So without a doubt high-intensity interval training is going to be much more effective way for fat loss when compared to low intensity aerobic training.

The main reason why endurance based training sucks is because it puts your body into an oxygen deficit which basically means your body has to breathe very hard to catch up to the level of intensity is placed on the bottom. When your body gets in the state has to work very hard to bring it back to its normal levels, therefore, burning more calories to do so.

I personally do high-intensity interval training to three days a week on its own or I’ll do it for about 10 min. following my metabolic resistance training workouts. I would recommend doing before your weightlifting routines but it will be better for fat loss if you do them afterwards. But always make sure you warm up properly for 5 to 10 min. at a jogging pace and also cool down for another 5 min. at a very low pace.

Ideally you would be doing high-intensity interval training out in the real world where you can fully sprint but if you don’t have access to an open area such as jogging track you could easily use a treadmill or if you have bad knees you could use a bike. The good thing about high-intensity interval training is you can do it using basically any kind of cardio including swimming, jumping, basketball, stair sprints, etc.

Heck you could even do a work set of sprints and then on the next work set you could easily try in my humble opinion the best fat burning exercise.  Be sure to keep alternating them for a fun way to mix things up in your HIIT workout.

It all comes down to the other right level of intensity and in the end all you really want to make sure that you do is make sure that it’s fun. The more fun it is for you the more likely you are need to do is. As long as you’re able to elevate your heart rate and you request anything. I like to pair different exercises to such as burpees and jumping jacks or sprinting up the hill with jumping rope.

Also make sure after you do your high-intensity interval training workouts that you also use a post-workout recovery drink such as protein shake. The last thing you want to do is do all the hard work is your results are out the window because he didn’t give your body the nutrients it needs to properly recover.

hiit workout

A good rule of thumb is to find a sprinting intensity that feels like a 9/10 on your difficulty scale and then also find one that feels like a 5/10 for the lower intensity part of the HIIT workout.  Also if you can still carry on a conversation on the sprinting part then you’re probably not going hard enough.

My 6 Week HIIT Workout Plan

Warm up by doing some foam rolling and jogging on the treadmill for a few minutes to get loosen up your muscles and tendons while also increasing the blood flow so you can get ready to kill it.

Do each weeks workout 2-3 times per week preferably on non-consecutive days and if you’re combining this workout with resistance training then make sure you do this HIIT workout after you’re done with the weights.

Week 1:  20 minutes; 20 seconds ON / 40 seconds OFF

Week 2: 20 minutes; 30 seconds ON / 30 seconds OFF

Week 3: 20 minutes; 45 seconds ON / 30 seconds OFF

Week 4: 20 minutes; 60 seconds ON / 60 seconds OFF

Week 5: 20 minutes; 60 seconds ON / 45 seconds OFF

Week 6: 20 minutes; 60 seconds ON / 30 seconds OFF

Wrapping Up My HIIT Workout Routine

Again, make sure you take a few minutes following the workout to cool down just so you can gradually bring your heart rate back down.  I would definitely encourage doing these HIIT workouts in addition to resistance training and it would probably be better if you did each workout on alternating days.

For more also take a look at my Treadmill High Intensity Interval Training blog post too for a video demonstration on HIIT training.

Based on my research and from personal experience with my clients HIIT workouts are going to outperform long steady aerobic training every single day of the week. When it comes to losing belly fat aerobic training is the least effective. Once again HIIT is going to create massive amounts of metabolic disturbance also known as afterburn training which will crank up your metabolism for up to 38 hours following your workout.

Give it a shot and let me know about your progress with my HIIT workout plan in the comments below!


About Josh

josh-and-dogHi, My name's Josh and my life mission is to help as many people in the world possible to achieve their goals in health and fitness. I believe we're all worthy of having the body, mind and soul of a happy and strong person. I've been training since I graduated with a degree in Nutrition and after I received my Certified Strength and Conditioning (CSCS) certification. I'm looking forward to giving all I can to get you to your goals. 💪