9 Fat-Burning HIIT Workouts You Can Do Today

Do you want to burn fat fast without spending all day at the gym?

Then HIIT might be the workout you’ve been looking for.

HIIT stands for high-intensity interval training. It means short bursts of hard work followed by short rests.

This kind of training helps your body keep burning fat, even after you stop moving. It can boosts your metabolism, gets your heart rate up fast, and makes every minute count.

With this workout, you’ll sweat, (sure) but you won’t need to live on the treadmill to see results.

And no, you don’t need to be super fit to try it. You don’t need a coach yelling in your face either. HIIT works for beginners, busy people, and anyone who wants to get strong and lean without wasting time.

In this blog post, I’ll walk you through 9 fat-burning HIIT workouts you can start today to help you move better, feel stronger, and burn more fat in less time.

Table of Contents

Why HIIT Works So Well for Burning Fat

Fit young women doing abdominal crunches in a HIIT routine

HIIT isn’t just about sweating hard. It’s smart training that helps your body burn fat, even after you’re done.

When you push through short bursts of intense effort, your heart rate goes up fast. That tells your body to work harder, and more importantly, to keep working even after the workout ends. This is called the “afterburn effect.” (Science calls it EPOC, but let’s keep it simple.)

Your body keeps using energy to cool down, which means MORE calories burned, hours later.

That’s what makes HIIT more powerful than steady jogging. A long treadmill run can burn calories, sure, but once you stop, the burn stops too.

With HIIT, you get results faster in less time.

Another bonus? You don’t need much gear. You can use dumbbells or just your own bodyweight. And most HIIT workouts take under 30 minutes. (Some are even done in 15.)

So if you’re short on time, don’t love long cardio sessions, or want to see results without guessing what works, HIIT makes it simple.

But Before You Start, Here’s A Quick Pre-HIIT Check

Before you hit play on your timer, take one minute to set yourself up right. It’ll help you move better, feel better, and actually finish what you start.

Grab these first:

Shoes that support your feet (no flip-flops or worn-out soles)
Water to sip between sets
A towel (sweat happens)
A timer, your phone works great

Next, warm up your body. Cold muscles don’t like surprises. Spend just 3 minutes doing moves like arm circles, jumping jacks, butt kicks, or bodyweight squats.

You’re not trying to “feel the burn” yet. You’re just getting your joints loose and your blood moving.

And finally, set your mindset. You’re not training for perfection. You’re training for progress.

Every rep is practice. Every drop of sweat counts. Even if you slow down or need more rest, you’re doing the work, and that’s what gets results.

9 Fat-Burning HIIT Workouts You Can Try Today

No need to memorize fancy moves or haul a gym bag full of stuff. These HIIT workouts are simple, sweat-worthy, and made to help you burn fat fast, whether you’re at the gym, at home, or in a tiny apartment with just enough space to stretch.

Each one below follows the same pattern: short bursts of movement, quick breaks, and big calorie burn.

Start with one round, or stack a few together if you’re feeling bold. (your choice)

1. Total Body HIIT Blast

Black Woman Doing Cross Body Mountain Climbers Exercise

Moves:

Jumping Jacks (30 sec)
Bodyweight Squats (30 sec)
Push-Ups (30 sec)
Mountain Climbers (30 sec)
Plank Hold (30 sec)

Rest: 15–30 seconds between each move

Tip: Want to make it a little bit intense? Add light dumbbells to squats and do jump squats instead of regular ones.

2. Lower Body Burner

Young people doing crossover reverse lunges

Moves:

Reverse Lunges (30 sec per leg)
Wall Sit (30 sec)
Glute Bridges (30 sec)
Calf Raises (30 sec)

Rest: 20 seconds between moves

Tip: Hold onto a wall or chair for balance if needed. Your legs will still feel the burn.

3. Core & Cardio Crunch

Woman Doing Bicycle Crunches on the Floor

Moves:

Bicycle Crunches (30 sec)
High Knees (30 sec)
Plank Shoulder Taps (30 sec)
Fast Feet Shuffle (30 sec)

Rest: 15–30 seconds between each move

Tip: Keep your movements tight and quick. If you need less impact, march in place instead of running in place.

4. Upper Body HIIT Push

Woman in a pink tank top performing arm circles with light dumbbells, arms extended to the sides, in a bright fitness studio.

Moves:

Push-Ups (30 sec)
Shoulder Taps (30 sec)
Triceps Dips (30 sec)
Arm Circles (30 sec)

Rest: 20–30 seconds between each move

Tip: Drop to your knees for push-ups and dips if your arms get tired. Still counts.

5. No-Jump, Low Impact HIIT

Fitness woman doing standing wall push-ups

Moves:

March in Place (30 sec)
Step-Back Lunges (30 sec per leg)
Wall Push-Ups (30 sec)
Glute Bridges (30 sec)

Rest: 30 seconds between each move

Tip: Perfect for sore joints, small spaces, or recovery days. Still works your heart without pounding your knees.

6. 15-Minute Fat Torch Circuit

Female athlete doing russian twist, holding medicine ball

Moves:

Squat to Press (30 sec)
Jumping Jacks (30 sec)
Push-Ups (30 sec)
Mountain Climbers (30 sec)
Russian Twists (30 sec)

Rest: 15 seconds between each move

Tip: Aim for three total rounds. Keep your pace steady, not rushed and focus on form over speed.

7. Dumbbell HIIT Power Set

Shot of a group of sporty young people doing pushups and renegade rows together in a gym

Moves:

Dumbbell Squats (30 sec)
Dumbbell Rows (30 sec)
Push Press (30 sec)
Renegade Rows (30 sec)

Rest: 20 seconds between moves

Tip: Go light on weight until your form feels solid. Then pick it up.

8. Bodyweight HIIT for Small Spaces

Man in athletic wear performing standing knee drives on a yoga mat at home, lifting one knee up towards his chest, with a water bottle and laptop nearby.

Moves:

Squats (30 sec)
Push-Ups (30 sec)
Plank Jacks (30 sec)
Standing Knee Drives (30 sec)

Rest: 15–30 seconds between moves

Tip: Tight on room? These moves only need about a yoga mat’s worth of space.

9. Fast & Sweaty HIIT Finisher

Small group of people doing burpee exercise in the gym

Moves:

Jump Squats (20 sec)
Push-Ups (20 sec)
Burpees (20 sec)
Plank Hold (30 sec)

Rest: 20 seconds between moves

Tip: Just one round of this is enough to cap off any workout. Try two rounds if you’re feeling fired up.

Each of these HIIT workouts is made to help you torch fat, build strength, and finish feeling like a boss. Start with the one that fits your space and energy today and know that every round you do takes you one step closer to stronger.

Sample Fat-Burning HIIT Routine You Can Easily Follow Now

You don’t need a long list of workout moves just to burn some fat. This quick circuit keeps things simple but strong. Perfect if you’re short on time or just getting started.

Move	Time	Rest	Tips
Jump Squats	30 seconds	15 seconds	Land soft, keep chest up
Push-Ups (on knees if needed)	30 seconds	15 seconds	Focus on control, not speed
High Knees	30 seconds	15 seconds	Drive your knees up, stay light on your feet
Plank with Shoulder Taps	30 seconds	15 seconds	Keep hips steady, go slow if needed
Bodyweight Reverse Lunges	30 seconds	15 seconds	Step back with control, alternate legs

After the round: Rest 1 minute, then repeat 2–3 more times.

Beginner tip: If you’re breathing too hard to talk, take longer breaks. It’s better to move well than rush through.

Want to level up later?

Add dumbbells to the squats and lunges, or add 10 seconds to each move.

Common HIIT Mistakes That Can Slow Your Fat-Burning Progress

Even short workouts need smart planning. These slip-ups may seem small, but they can make your results stall (or worse, cause injury).

Here’s what to look out for:

Skipping your warm-up

Your muscles need a heads-up before you hit high speed. A few minutes of easy movement helps prevent soreness and keeps your form strong from the start.

Pushing way too hard, too fast

Doing too much on day one doesn’t mean faster results, it usually means more rest days (or quitting altogether).

Ease in so your body can keep up.

Not taking the right amount of rest

Too little rest, and you burn out fast. Too much, and your heart rate drops too low to keep burning fat.

Stick to short, steady breaks, usually 15 to 30 seconds.

Going too heavy with weights

HIIT isn’t about maxing out.

If the weight is too heavy to control, you’re not getting the full benefit of the move. Pick a weight you can move well, even when tired.

Skipping food before or after workouts

Your body needs fuel to burn fat and build strength.

Eat something light before your session, and grab some protein and carbs after to help your muscles recover.

Real Signs Your Fat-Burning HIIT Is Working

The number on the scale doesn’t tell the whole story. Fat loss shows up in lots of ways, and some of them are way MORE satisfying than a number.

Your energy lasts longer

You’re not huffing after the first round. You can keep moving without needing a long break. That’s your cardio getting better.

You recover faster between moves

If you’re breathing easier during rest and ready to go again quicker, your fitness is improving.

Your clothes start to fit better

Your belt goes one notch tighter. That shirt isn’t clinging in weird spots. That’s body composition changing, even if your weight doesn’t drop.

Everyday tasks feel easier

You can carry groceries without stopping. You walk up stairs without needing a break. That’s real strength in action.

You’re not always sore—but you feel solid

You don’t need to feel destroyed to know your workout worked. Less soreness and more strength means your body is adapting and that’s a good thing.

Burn Fat, Build Confidence

HIIT isn’t complicated and it doesn’t need to be perfect. With just a few minutes of movement, you can raise your heart rate, work your muscles, and start burning fat. These workouts are short, simple, and easy to fit into any kind of day.

You don’t need a six-pack to start. You just need to move. Each rep, each round, and each short break you take is part of the process.

So, pick one of the 9 workouts from this list. Set a timer. And go.

Your body will feel stronger. Your energy will last longer. And yes—fat will burn.

All it takes is one round to get started. Keep going from there.

Frequently Asked Questions (FAQ)

1. How often should I do HIIT to lose fat?

Two to four times per week is a solid range for most people. That gives your body time to recover and still burn fat. If you’re new to it, start with two days and build up from there. Rest days help your muscles grow and keep your energy up.

2. Can beginners do these workouts?

Yes. Every workout in this article is beginner-friendly. You can move slower, rest longer, or skip jumping if needed. The key is consistency, not perfection. Start where you are and level up when you’re ready.

3. What if I don’t have dumbbells?

No problem. Bodyweight moves like squats, push-ups, lunges, and mountain climbers still get your heart pumping and muscles working. If you want to add resistance later, water bottles or a backpack with books can do the trick.

4. Is fasted HIIT better for fat loss?

Not always. Some people feel fine working out before eating, while others feel dizzy or sluggish. What matters more is how hard you work and how consistent you are. Try both and go with what feels better for your body.

5. Do I need to do cardio too?

HIIT already counts as cardio, just faster and more focused. But if you enjoy walking, biking, or swimming, you can add it in on rest days or light days. Think of it as extra movement, not a must-do.