Best 10 HIIT Workouts for Fat Loss in 2025

Updated December 2025

High-Intensity Interval Training (HIIT) has emerged as one of the most effective methods for fat loss, combining short bursts of intense exercise with recovery periods. If you're looking to shed those extra pounds in 2025, here are the best 10 HIIT workouts to incorporate into your routine. These workouts are designed for various fitness levels and can be adapted based on your available equipment.

1. Tabata Training

Overview: A popular form of HIIT that consists of 20 seconds of maximum effort followed by 10 seconds of rest, repeated for 4 minutes.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Burpees | 20 sec | 8 | None | Intermediate | 10-15 per round | | Jump Squats | 20 sec | 8 | None | Intermediate | 10-15 per round | | Push-Ups | 20 sec | 8 | None | Beginner | 8-12 per round |

2. Circuit Training

Overview: Combine strength and cardio exercises in a circuit format to maximize fat burning.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Kettlebell Swings | 30 sec | 3 | Kettlebell | Intermediate | 15-20 per set | | Mountain Climbers | 30 sec | 3 | None | Intermediate | 10-15 per set | | Plank Jacks | 30 sec | 3 | None | Intermediate | 10-15 per set |

3. Bodyweight HIIT

Overview: No equipment needed, making it perfect for home workouts.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | High Knees | 30 sec | 4 | None | Beginner | 8-12 per round | | Push-Up to T-Plank| 30 sec | 4 | None | Intermediate | 10-15 per round | | Skaters | 30 sec | 4 | None | Intermediate | 10-15 per round |

4. Plyometric HIIT

Overview: Focuses on explosive movements to enhance power and burn fat.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Box Jumps | 30 sec | 3 | Box or Step | Advanced | 15-20 per set | | Broad Jumps | 30 sec | 3 | None | Advanced | 15-20 per set | | Jump Lunges | 30 sec | 3 | None | Advanced | 10-15 per set |

5. HIIT with Weights

Overview: Incorporate weights to increase intensity and calorie burn.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Dumbbell Thrusters| 30 sec | 4 | Dumbbells | Intermediate | 15-20 per round | | Renegade Rows | 30 sec | 4 | Dumbbells | Intermediate | 10-15 per round | | Deadlifts | 30 sec | 4 | Dumbbells | Intermediate | 15-20 per round |

6. Sprint Intervals

Overview: Short bursts of sprinting followed by walking or light jogging.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Sprint | 30 sec | 8 | None | Intermediate | 10-15 per round | | Walk/Jog | 1 min | 8 | None | Beginner | 5-8 per round |

7. Dance HIIT

Overview: Combining dance moves with high-intensity intervals for a fun workout.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Dance Cardio | 30 sec | 4 | None | Beginner | 8-12 per round | | Quick Feet | 30 sec | 4 | None | Beginner | 8-12 per round | | Twist Jumps | 30 sec | 4 | None | Intermediate | 10-15 per round |

8. Core HIIT

Overview: Focus on core strength while incorporating HIIT principles.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Plank | 30 sec | 4 | None | Beginner | 5-10 per round | | Russian Twists | 30 sec | 4 | None | Intermediate | 8-12 per round | | Bicycle Crunches | 30 sec | 4 | None | Beginner | 5-10 per round |

9. Resistance Band HIIT

Overview: Utilize resistance bands to add intensity to your workout.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Band Squats | 30 sec | 3 | Resistance Band | Beginner | 10-15 per set | | Band Rows | 30 sec | 3 | Resistance Band | Beginner | 10-15 per set | | Band Chest Press | 30 sec | 3 | Resistance Band | Beginner | 10-15 per set |

10. Outdoor HIIT

Overview: Utilize natural terrains for a challenging workout.

Workout Table: | Exercise | Duration | Sets | Equipment Needed | Difficulty Level | Estimated Calories Burned | |-------------------|----------|------|-------------------|------------------|---------------------------| | Hill Sprints | 30 sec | 6 | None | Intermediate | 15-20 per set | | Park Bench Dips | 30 sec | 3 | Park Bench | Beginner | 10-15 per set | | Step-Ups | 30 sec | 3 | Park Bench | Beginner | 10-15 per set |

Conclusion

Incorporating these HIIT workouts into your fitness routine can lead to significant fat loss and improved cardiovascular health. If you're looking for an affordable personal training solution, consider HipTrain, where you can access live 1-on-1 video personal training sessions with certified trainers. Our flexible scheduling and HSA/FSA eligibility make it easier than ever to stay committed to your fitness goals.