10 Best HIIT Workouts to Maximize Fat Loss in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat and improve cardiovascular fitness in a short amount of time. Whether you're a beginner or an experienced athlete, these 10 best HIIT workouts are designed to maximize fat loss in 2025. Plus, with the option of affordable personal training from HipTrain, you can receive tailored guidance right from your home!

1. Tabata Sprints

Equipment Needed: Treadmill or outdoor space
Difficulty Level: Intermediate
Calories Burned: ~13 calories/minute

| Interval | Duration | Reps | |----------------|-----------|------| | Sprint | 20 seconds| 8 | | Rest | 10 seconds| 8 |

Total Time: 4 minutes
Tip: Focus on maximum effort during the sprint intervals for optimal fat loss.

2. Bodyweight Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: ~8 calories/minute

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 45 sec | 3 | | Push-Ups | 30 sec | 3 | | Squats | 45 sec | 3 | | Plank | 30 sec | 3 | | Rest | 1 min | 2 |

Total Time: 20 minutes
Tip: Maintain proper form to prevent injury and maximize calorie burn.

3. Kettlebell HIIT

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: ~12 calories/minute

| Exercise | Duration | Reps | |-----------------------|----------|------| | Kettlebell Swings | 30 sec | 4 | | Rest | 15 sec | 4 | | Goblet Squats | 30 sec | 4 | | Rest | 15 sec | 4 |

Total Time: 12 minutes
Tip: Choose a kettlebell weight that challenges you but allows for good form.

4. Jump Rope Intervals

Equipment Needed: Jump rope
Difficulty Level: Beginner
Calories Burned: ~10 calories/minute

| Interval | Duration | Reps | |----------------|-----------|------| | Jump Rope | 30 seconds| 8 | | Rest | 30 seconds| 8 |

Total Time: 8 minutes
Tip: Mix up your jumps (single, double, crisscross) for added intensity.

5. Battle Ropes

Equipment Needed: Battle ropes
Difficulty Level: Intermediate
Calories Burned: ~15 calories/minute

| Exercise | Duration | Sets | |-----------------------|----------|------| | Alternating Waves | 20 sec | 5 | | Rest | 30 sec | 5 | | Slams | 20 sec | 5 | | Rest | 30 sec | 5 |

Total Time: 10 minutes
Tip: Engage your core and maintain a strong posture throughout.

6. High Knees and Burpees

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: ~12 calories/minute

| Exercise | Duration | Sets | |-----------------------|----------|------| | High Knees | 30 sec | 4 | | Burpees | 30 sec | 4 | | Rest | 30 sec | 2 |

Total Time: 12 minutes
Tip: Aim for speed but ensure you maintain control to avoid injury.

7. Plyometric Box Jumps

Equipment Needed: Plyo box
Difficulty Level: Intermediate
Calories Burned: ~10 calories/minute

| Exercise | Duration | Reps | |-----------------------|----------|------| | Box Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

Total Time: 8 minutes
Tip: Focus on landing softly to protect your joints.

8. Circuit Training

Equipment Needed: Dumbbells
Difficulty Level: Advanced
Calories Burned: ~15 calories/minute

| Exercise | Duration | Reps | |-----------------------|----------|------| | Dumbbell Thrusters | 30 sec | 4 | | Push-Ups | 30 sec | 4 | | Lunges | 30 sec | 4 | | Rest | 1 min | 2 |

Total Time: 20 minutes
Tip: Keep your transitions quick to maintain your heart rate.

9. HIIT Yoga Flow

Equipment Needed: Yoga mat
Difficulty Level: Beginner to Intermediate
Calories Burned: ~8 calories/minute

| Pose | Duration | Reps | |----------------------|----------|------| | Sun Salutations | 1 min | 4 | | Chair Pose | 30 sec | 4 | | Warrior II | 30 sec | 4 | | Rest | 30 sec | 2 |

Total Time: 15 minutes
Tip: Focus on your breath to enhance the effectiveness of the workout.

10. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: ~10 calories/minute

| Exercise | Duration | Reps | |-----------------------|----------|------| | Band Squats | 30 sec | 4 | | Band Rows | 30 sec | 4 | | Band Chest Press | 30 sec | 4 | | Rest | 30 sec | 2 |

Total Time: 12 minutes
Tip: Adjust the band resistance to match your strength level.

Why Choose HipTrain for Your HIIT Workouts?

With HipTrain, you can enjoy the benefits of live 1-on-1 personal training tailored to your specific needs, all from the comfort of your home. Our certified trainers can help you navigate these workouts effectively, ensuring you maximize your fat loss potential. Plus, our services are HSA/FSA approved, making it an affordable option compared to traditional gyms!

Incorporate these HIIT workouts into your routine, and consider partnering with HipTrain for expert guidance and motivation. Happy training!