The Ultimate Gym HIIT Workout Routines for Serious Fat-Burning Results


Did you know a 20-minute HIIT workout burns more fat than 50 minutes on a treadmill? Also known as high intensity interval training, these full body exercises have serious fat burning potential! From a fat loss workout with weights to killer abs to a post natal beginners HIIT workout, these cardio routines will teach you how to burn calories fast. When it comes to weight loss, HIIT is where it’s at!

If you haven’t heard of High Intensity Interval Training, allow me to introduce you. HIIT is a great way to lose weight and work on your bikini body (summer is coming!). The workout consists of intervals of intense hard work, followed by rest. It’s one of the best ways to build strength, improve your fitness and boost your cardiovascular endurance. Read on to find a gym HIIT workout that works for you!

One of my favorite quotes is “if nothing changes, nothing changes” and it can be applied to so many different aspects of life, from diet to mindset to fitness. In this case, we’re talking about fitness, and I always think about it when I’m at the gym.

Even if you’re happy with your weight, if you keep doing the exact same workout every time you go to the gym, nothing is really going to change. You need to switch things up, work different parts of your body and try out new workouts and exercises. Do you want muscular legs and toned abs? Upper body strength? A toned back and arms? Then you’re going to have to put in the work with a range of exercises, and HIIT is the way to go!


Make sure to do a proper warm up and cool down along with the following exercises. HIIT workouts can be really intense the first few times, so make sure to go at your own pace and take breaks whenever you feel you need to! Once you get the hang of things, it just might claim the spot as your new favorite workout!

If you want to build strength, tone up and lose weight, check out these 8 HIIT workouts for serious results!

20 Minute Brutal HIIT Workout for Fat Loss by FitnessType

If you’re looking for some major fat burning goodness, try out this tutorial! You’ll burn calories and shed fat with an intense workout that will boost your metabolism. The workout consists of 4 rounds of 8 different exercises. Each exercise is 20 seconds, and after 2 exercises, there is a 20 second rest and a 1 minute water break between rounds.

10-Minute HIIT Cardio Workout by MomsIntoFitness

If you’re looking to lose some baby weight, or have been feeling like you haven’t been getting in enough “me time” because of your kids, try out this awesome HIIT workout. The 10-minute workout will kick your butt with a routine consisting of 40 seconds on, 20 seconds off. In the 40 seconds, you can choose your own pace and how intense you want the workout to be. With exercises ranging from corner jabs to double knees, your whole body is sure to tone up!

20-Minute Bikini HIIT Workout | Class FitSugar by POPSUGAR Fitness

Did you know a 20-minute HIIT workout can burn more calories than running for 50 minutes on the treadmill? Pretty cool, right? This full body workout will strengthen and tone your entire body and help you shed the pounds for a gorgeous bikini body. There’s no equipment required, but you may want to use a fitness mat for on-the-ground exercises like plank and knee tuck walks and V-sit crunches with a twist!

At Home HIIT Workout for Fat Loss with Weights by GymRa

You can do this workout outside like her, or from your living room! This workout is for intermediates, so you may not want to start out with it if you’ve never done an HIIT workout before. You will need a set of dumbbells for this one in order to take your fitness to the next level! The high-energy workout will help you slim down and tone up at the same time!

30-Minute HIIT Cardio and Abs Workout by FitnessBlender

If you’re looking to build ab strength and tone your tummy, this workout is perfect for you! You’ll be taken through a workout structure that includes 8 groups of two exercises: Cardio for 20 seconds on and 10 seconds off, four times, and 50 seconds of a core exercise. From side kicks and jump squats, to Russian twists and reverse crunches, your cardio and core will get a run for their money!

HIIT Upper Body Workout for Women at Home by Stylecraze Fitness

This tutorial targets your entire upper body, so if this is the area you need to work on, you’ll want to add this to your routine! Having a strong chest, back and arms is so essential, even for everyday activities like carrying groceries or a baby. She starts with an effective warm up and goes on to upper body building exercises! You’ll need a yoga mat and a pair of dumbbells of your weight choice!

15 Minute Plyo HIIT Workout: Burn Fat Fast by Melissa Bender

This workout is intense, and it works! If you want to burn fat fast, this is the way to do it. There are 15 rounds total in this routine, with 10 seconds rest and 50 seconds max reps, including tuck jump burpees, mountain hoppers, and warrior lunge jumps. Most of the exercises solely use your body weight, but you’ll also need a jump rope for one of them!

Post Natal Beginners HIIT Training Workout by BeFiT

This HIIT exercise is perfect for new moms! You can decide on an intensity that fits your level of fitness, but no matter what, you’ll burn fat by boosting your metabolism, sculpt lean muscle and tone your entire body! 40 seconds and 20 seconds off, you’ll cycle through 10 exercises to get your blood pumping and body moving!

If you’ve yet to jump on the HIIT workout train, you’re going to want to get on it ASAP! Incorporating HIIT into your fitness regime will help you burn calories, build strength and boost your metabolism!


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