10 Best HIIT Cardio Workout for Weight Loss

If you wish to rapidly shed weight, HIIT cardio exercises may also help you. Excessive-Depth Interval Coaching, additionally popularly often known as HIIT, is a cardiovascular train that’s carried out at excessive depth for a brief length. 

These are intense exercises to be performed earlier than a small break. These cardio exercises are one of the best ways to burn fats in a brief interval.

Desk of Contents

10 Finest HIIT Cardio Exercise for Weight Loss

1. Burpees


Burpees is a two-part train that includes a push-up, adopted by a leap within the air. The Burpees engages all of the muscle groups in your physique and is principally focused to construct Calves, chest, triceps, shoulder, biceps, glutes, and lats.

How one can do Burpees? 

Burpees are very straightforward to carry out because it requires no equipment or weights. To carry out Burpees, get right into a partial squat place and bend down. Maintain your backbone straight and contact down the bottom together with your chest. Push-up, deliver each the legs along with a frog soar after which soar up by elevating your arms within the air.

2. Excessive Knees

high knees

Excessive Knees is one other straightforward train with no requirement for coaching gear. Excessive Knees assist strengthen all muscle groups in your legs and will increase your heartbeat, which additional improves coordination and flexibility within the physique. 

How one can do Excessive Knees? 

To carry out Excessive Knees, open your toes to a hip-width after which elevate your left knee in direction of your chest, carry out the identical factor with the opposite leg at a operating velocity. You must also attempt retaining your arms prolonged and let the knees contact the palms whenever you carry out the train.

3. Lunge Jumps

lunge jumps

Lunge jumps are a sophisticated variation of a traditional strolling lunge train. The train accounts for leaping excessive within the air and switching to your different foot forward earlier than touchdown. This train requires no weight lifting gear and burns an amazing quantity of energy. It additionally helps in boosting your coronary heart charge.

How one can do Lunge Jumps? 

To carry out Lunge Jumps stand together with your legs a minimum of shoulders width aside. Transfer a leg ahead together with your backbone straight. Now flex your leg and go down, make certain your leg ought to be perpendicular to the ground. Now eventually soar and put the opposite leg ahead and repeat the train. 

4. Leaping Jacks

jumping jacks

Leaping jacks, additionally referred to as side-straddle hop, is a full-body train that may be performed nearly wherever — all because of the no requirement of coaching gear.

How one can do Leaping Jacks?

To carry out Leaping Jacks firstly stand straight together with your toes a minimum of hip-width aside. Just remember to preserve your shoulders relaxed and look straight forward. Now soar and transfer your toes laterally aside. On the identical time, transfer your arms up and down over your head. Repeat the steps by following the identical. 

5. Mountain Climbers

mountain climbers

Climbing mountains isn’t straightforward! However what if the mountains develop into plain floor? Properly, that’s the logic behind the Mountain Climbers train. To make you’re feeling you might be climbing a mountain by being on the bottom. This train is well-known for excellent advantages like constructing cardio endurance and agility. Once more, Mountain Climber trains the entire physique. 

How one can do Mountain Climbers?

To carry out Mountain Climbers, get into the Straight arm plank place. Be certain to put your arms just a little wider than your shoulders-width. Now deliver the best knee in direction of your chest and with out lifting your hips. And, then transfer it again and convey on the opposite knee. Now repeat the steps to proceed following it. 

6. Rope Leaping

rope jumping

Rope Leaping, also called skipping, is most popular by hundreds of individuals over operating due to its uncountable advantages. It appears to be like straightforward, burns numerous energy, and it’s enjoyable certainly.

How one can do skipping?

To carry out skipping, all that you simply want is a rope. Now stand straight, preserve your legs shut to one another together with your elbow close to your abdomen. And, now soar and make the rope do a circle round your physique from head to toe. You can even change the soar by leaping ahead and backwards. 

7. Push-ups

push ups

Push-ups are the commonest. Body weight train. Nonetheless, they’re  robust for newbies. However whenever you practice each day, you get used to it and begin liking it. Push-ups are greatest for constructing the higher physique. It helps type Chest, Shoulders, and  triceps, 

How one can do Push-ups?

Push-ups require no coaching gear and could be carried out simply at house. To practise push-ups, one must get right into a cat place with palms and toe ideas touching the bottom. Now go down in your chest and contact the bottom. Be certain your backbone doesn’t bend, and the legs are straight. As you acquire expertise, you may problem your self by placing your toes shut to one another. 

8. Aspect Jackknife

side jacknife

The Aspect Jackknife is an train that targets Obliques, shoulders, and quads . It additionally includes glutes & hip flexors.

How one can do Aspect Jackknife?

To carry out Aspect Jackknife, one must lie down on their facet with one leg on the highest of the opposite. Now put your one hand behind your head with the elbow flared out. And the opposite hand on the bottom in entrance of you to balance your weight. Now attempt to deliver your higher leg and elbow collectively after which take it again to the unique place. Now repeat the steps to implement coaching. 

9. Russian Twist

russian twist

The Russian Twist is an easy and but very efficient approach to practice your core, and hips. The Russian Twist is a well-liked train amongst athletes– all because of after-effects that assist with athletes in twisting actions and rapidly change route.

How one can do a Russian Twist?

To carry out Russian Twist, one must take the bottom place with their legs prolonged within the entrance. After that, increase your knees up and assume a v-sit place. Be certain to maintain each your legs shoulder-width other than one another. Now, ultimately, twist from one facet to a different. Repeat it a number of instances to coach the physique. 

10. TRX Pull-up

TRX pull ups

TRX pull-ups want numerous higher physique energy. However it may be straightforward if you understand the best approach and have practised lots. To carry out this, you’ll additionally want a TRX coach.

How one can do TRX Pull-up?

To carry out TRX Pull-up take a grip of TRX. Now use your again and arms to tug your physique upwards with each the legs at shoulder-width aside. You must purpose to get your chest to the identical stage because the handles, however don’t fear in the event you can’t do it on the first go. All it wants is practise. After that, maintain the physique in that place for a second, after which decrease your physique and repeat the steps to observe the identical. 

6 Advantages of Excessive-Depth Interval Coaching (HIIT) Exercise

Benefits of HIIT
  • In line with researchers, a HIIT cardio exercise can burn numerous energy in a brief period of time. In line with the British Journal of Sports activities Medication 2019 report, individuals doing HIIT exercise misplaced 28.5% extra fats than the individuals coaching on moderately-intense however steady train. 
  • HIIT cardio exercise has a formidable capability to extend your physique metabolic rate for hours even after train. In line with Harvard, if an individual’s metabolic charge is excessive, they’ll burn extra energy at relaxation and through exercise.
  • HIIT cardio exercise additionally helps enhance muscle mass if performed with the best weights and approach in particular people. 
  • HIIT cardio exercise additionally improves a person’s oxygen consumption capability. In line with a examine, 5 weeks of high-intensity exercise carried out for 20 minutes every day, improved the oxygen consumption of a person by 9%.
  • HIIT cardio exercise additionally lowers down blood sugar ranges in diabetic people. In line with a examine, together with blood sugar stage discount in diabetic sufferers, HIIT additionally improves insulin resistance in comparison with regular train.
  • The HIIT cardio exercise doesn’t normally require any coaching gear. The above advised ten workout routines don’t want any costly heavy gear aside from the rope, which is well out there at house. 


HIIT cardio exercise is among the greatest concepts to coach with out spending a lot on pricey gear. Nonetheless, it’s extremely advisable to hunt skilled recommendation to carry out it straight away and keep away from any undesirable hassle.

Be certain to put on the best footwear together with different guarding components to stop accidents. Together with the coaching, you must also deal with the right dietary necessities of your physique for the coaching to be efficient. Have a cheerful begin! 

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