10 Best HIIT Cardio Workouts for Maximum Fat Loss 2025

As we step into 2025, HIIT (High-Intensity Interval Training) continues to dominate the fitness scene, especially for those looking to maximize fat loss in a short amount of time. With busy schedules becoming the norm, these quick yet effective workouts are perfect for busy professionals aiming to stay fit without sacrificing hours at the gym. Here are the 10 best HIIT cardio workouts for fat loss this year, updated January 2026.

1. Tabata Training

Overview: A classic HIIT format that alternates 20 seconds of maximum effort with 10 seconds of rest for 4 minutes.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Total Time | 4 min | |

Equipment Needed: None
Calories Burned: 240-400
Difficulty Level: Intermediate

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2. Sprint Intervals

Overview: Short bursts of sprinting followed by walking or slow jogging to recover.

Workout Table:

| Activity | Duration | Sets | |---------------|----------|------| | Sprint | 30 sec | 6 | | Walk/Jog | 90 sec | 6 | | Total Time | 15 min | |

Equipment Needed: Track or treadmill
Calories Burned: 300-500
Difficulty Level: Advanced

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3. Circuit Training

Overview: Combine strength and cardio in a circuit format with minimal rest.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-ups | 30 sec | 3 | | High Knees | 30 sec | 3 | | Rest | 30 sec | 3 | | Total Time | 18 min | |

Equipment Needed: None
Calories Burned: 200-350
Difficulty Level: Beginner to Intermediate

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4. AMRAP (As Many Rounds As Possible)

Overview: Complete as many rounds of a circuit as possible within a set time.

Workout Table:

| Exercise | Duration | Rounds | |---------------|----------|--------| | Mountain Climbers | 30 sec | 5 | | Squats | 30 sec | 5 | | Plank | 30 sec | 5 | | Rest | 1 min | 5 | | Total Time | 30 min | |

Equipment Needed: None
Calories Burned: 300-450
Difficulty Level: Intermediate

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5. Bodyweight HIIT

Overview: Focus on bodyweight exercises for a full-body workout.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Burpees | 30 sec | 4 | | Rest | 30 sec | 4 | | Total Time | 12 min | |

Equipment Needed: None
Calories Burned: 250-400
Difficulty Level: Beginner to Intermediate

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6. Plyometrics

Overview: High-energy exercises that involve explosive movements.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Box Jumps | 30 sec | 4 | | Rest | 30 sec | 4 | | Total Time | 12 min | |

Equipment Needed: Plyo box or sturdy platform
Calories Burned: 300-500
Difficulty Level: Advanced

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7. Dance HIIT

Overview: Combine high-energy dance moves with intervals for a fun workout.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Dance | 30 sec | 5 | | Rest | 30 sec | 5 | | Total Time | 20 min | |

Equipment Needed: None
Calories Burned: 200-350
Difficulty Level: Beginner

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8. Kettlebell HIIT

Overview: Use kettlebells for a dynamic workout that builds strength and endurance.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Kettlebell Swings | 30 sec | 4 | | Rest | 30 sec | 4 | | Total Time | 12 min | |

Equipment Needed: Kettlebell
Calories Burned: 300-450
Difficulty Level: Intermediate

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9. Shadow Boxing

Overview: A great way to incorporate cardio and strength through boxing techniques.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Shadow Boxing | 30 sec | 5 | | Rest | 30 sec | 5 | | Total Time | 20 min | |

Equipment Needed: None
Calories Burned: 300-400
Difficulty Level: Beginner to Intermediate

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10. HIIT with Resistance Bands

Overview: Use resistance bands for a low-impact yet effective HIIT workout.

Workout Table:

| Exercise | Duration | Sets | |---------------|----------|------| | Band Squats | 30 sec | 4 | | Rest | 30 sec | 4 | | Total Time | 12 min | |

Equipment Needed: Resistance bands
Calories Burned: 200-350
Difficulty Level: Beginner to Intermediate

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Incorporating these workouts into your routine can lead to significant fat loss and improved cardiovascular health. For those seeking personalized guidance, HipTrain offers affordable 1-on-1 live video personal training with certified trainers who can tailor these workouts to your needs. Plus, training with HipTrain is HSA/FSA approved, making it easier to manage your fitness expenses.