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7 Best HIIT Workouts for Weight Loss

Build muscle, burn fat and train like an athlete at home with seven of the best HIIT workouts for weight loss. Full body, upper body and lower body — these HIIT workouts target every muscle group and challenge your cardiovascular endurance.

two women performing high knees in a HIIT workout at home for the abs and obliques


 

Challenge your strength and muscular endurance with the seven best HIIT workouts for weight loss.

While bodyweight HIIT sessions are effective and can be done anywhere (no gym equipment needed), I love to add dumbbells for a strength and HIIT workout. Combining heavy strength training with HIIT cardio will help you build muscle and burn more calories in less time.

If you’re up for a challenge, you will love these HIIT workouts for fat loss. The final workout in this list has been named the most challenging on the blog.

two women performing a lunge and overhead press as part of a HIIT leg day workout

Below you’ll find the best HIIT workouts for losing weight and building strength in a short amount of time.

Under each workout video, you’ll find details about the workout format and the equipment needed so you can easily find the workout for you depending on your fitness level.

Best HIIT Workouts FAQs

What Is HIIT Training?

During HIIT (high-intensity interval training), you exert maximum effort during work periods followed by short rest periods. It’s an intense, efficient workout. HIIT quickly raises your heart rate and is great for burning calories, both during and after the HIIT routine.

What Are The Benefits Of HIIT Workouts?

HIIT is a great workout for all fitness levels because it’s efficient! HIIT is a great alternative to longer, steady-state cardio (like a slower-paced run) so it saves time. According to the American Council on Exercise, HIIT workouts are also great for burning calories, increasing endurance and building muscle definition.

How Many Times A Week Should You Do HIIT Workouts?

HIIT workouts require you to train in high intensity intervals which means you need to give your body time to recover between HIIT cardio workout sessions. Most trainers recommend doing HIIT workouts no more than 2-3 times a week (American Council on Exercise). Check out my Free Home Workout Plans for guided workouts.

7 Best HIIT Workouts for Weight Loss

1. 35-Minute Strength and HIIT Workout for Women (Full Body)

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 9 Full Body HIIT Exercises done in a Time Drop Format (Set 1: 45 seconds work, 15 seconds rest; Set 2: 40 seconds work, 20 seconds rest; Set 3: 30 seconds work, 30 seconds rest).
  • Pregnancy/Postpartum Friendly: Yes, follow along with the workout modifier in the video for low impact modifications.

2. 20-Minute Full Body HIIT Workout

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 9 Dumbbell HIIT Exercises done in Timed Intervals (45 seconds work, 15 seconds rest). Repeat x2 Sets.
  • Pregnancy/Postpartum Friendly: I would recommend subbing this 15-Minute Low Impact Cardio workout.

3. 35-Minute Full Body HIIT Workout

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 9 Fat Burning HIIT Exercises done in Timed Intervals (40 seconds work, 20 seconds rest). Repeat x2 Sets. End with a 4-Minute AMRAP (repeating 4 HIIT exercises as many rounds as possible in 4 minutes).
  • Pregnancy/Postpartum Friendly: Yes, follow along with the workout modifier in the video for low impact modifications.
  • Note: This 35-Minute Full Body HIIT Workout is part of our Free 2-Week HIITStrong 35 Workout Plan. Download the Free HIIT Workout Plan PDF.

4. 35-Minute Upper Body HIIT Workout

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 3 Circuits done in Timed Intervals (30 seconds work, 10 seconds rest). Repeat x3 Sets. Between Each Circuit is a Push Up and Cardio Push.
  • Pregnancy/Postpartum Friendly: Yes, follow along with the workout modifier in the video.

5. 25-Minute Leg Supersets

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 5 Leg Supersets (2 Consecutive Moves Per Circuit). 30 Seconds of Work on the Strength Exercise, 30 Seconds of Work on the Plyo/Power Exercise, 30 Seconds of Rest. Repeat x2 Sets.
  • Pregnancy/Postpartum Friendly: Yes, follow along with the modifier for low impact modifications. I am in my first trimester filming this workout, but as your pregnancy progresses you might need to take more modifications.

6. 7 Free Weight Exercises for Women (45 Minutes)

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 7 Full Body Exercises done in a Pyramid Format (add moves as you work up the pyramid and drop moves as you work down the pyramid). Perform in Timed Intervals (30 seconds work, 30 seconds rest).
  • Pregnancy/Postpartum Friendly: Yes, with modifications. Slow down the moves as needed and add an incline to push ups.

7. 7 Full Body Resistance Training Exercises (50 Minutes)

  • Equipment: Medium-to-Heavy Set of Dumbbells
  • Workout Format: 7 Full Body Exercises done in a Pyramid Format (add moves as you work up the pyramid and drop moves as you work down the pyramid). Perform in Timed Intervals (30 seconds work, 30 seconds rest).
  • Pregnancy/Postpartum Friendly: Yes, with modifications. Slow down the moves as needed and add an incline to push ups.

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