Best Cardio HIIT Workouts for Fat Loss 2025

Updated January 2026

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. If you're looking for the best cardio HIIT workouts for fat loss in 2025, we've compiled a list of the top options that you can do from the comfort of your home, with minimal equipment.

1. Tabata Sprints

Equipment Needed: Treadmill or open space
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories in 20 minutes
Workout Structure: 20 seconds of sprinting followed by 10 seconds of rest, repeated for 8 rounds.

| Set | Activity | Duration | |-----|-------------|----------| | 1 | Sprint | 20 sec | | | Rest | 10 sec | | 2 | Sprint | 20 sec | | | Rest | 10 sec | | ... | ... | ... | | 8 | Sprint | 20 sec | | | Rest | 10 sec |

2. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 250-350 calories in 30 minutes

| Set | Exercise | Reps | Duration | |-----|-------------------|------|----------| | 1 | Jumping Jacks | 30 | 1 min | | 2 | Push-Ups | 15 | 1 min | | 3 | Burpees | 10 | 1 min | | 4 | Mountain Climbers | 30 | 1 min | | 5 | Rest | - | 1 min | | Repeat 3 times. | | | |

3. Kettlebell HIIT

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approximately 400-500 calories in 30 minutes

| Set | Exercise | Reps | Duration | |-----|-------------------|------|----------| | 1 | Kettlebell Swings | 15 | 1 min | | 2 | Goblet Squats | 12 | 1 min | | 3 | Kettlebell Rows | 10 | 1 min | | 4 | Rest | - | 1 min | | Repeat 4 times. | | | |

4. Jump Rope Intervals

Equipment Needed: Jump rope
Difficulty Level: Beginner
Calories Burned: Approximately 300-400 calories in 20 minutes

| Set | Activity | Duration | |-----|-----------------|----------| | 1 | Jump Rope | 1 min | | 2 | Rest | 30 sec | | 3 | Jump Rope | 1 min | | 4 | Rest | 30 sec | | Repeat 5 times. | | |

5. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300 calories in 15 minutes

| Set | Exercise | Reps | Duration | |-----|-----------|------|----------| | 1 | Burpees | 10 | 1 min | | 2 | Rest | - | 30 sec | | 3 | Burpees | 10 | 1 min | | 4 | Rest | - | 30 sec | | Repeat 4 times. | | | |

6. Shadow Boxing HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 300 calories in 30 minutes

| Set | Exercise | Duration | |-----|------------------|----------| | 1 | Jab-Cross Combo | 1 min | | 2 | Rest | 30 sec | | 3 | Hooks and Uppercuts| 1 min | | 4 | Rest | 30 sec | | Repeat 5 times. | | |

7. HIIT with Resistance Bands

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 350-450 calories in 30 minutes

| Set | Exercise | Reps | Duration | |-----|--------------------|------|----------| | 1 | Band Squats | 15 | 1 min | | 2 | Band Rows | 12 | 1 min | | 3 | Band Chest Press | 10 | 1 min | | 4 | Rest | - | 1 min | | Repeat 4 times. | | | |

8. Core-Focused HIIT

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350 calories in 20 minutes

| Set | Exercise | Reps | Duration | |-----|-------------------|------|----------| | 1 | Plank Jacks | 15 | 1 min | | 2 | Russian Twists | 20 | 1 min | | 3 | Bicycle Crunches | 15 | 1 min | | 4 | Rest | - | 1 min | | Repeat 3 times. | | | |

9. Bike HIIT

Equipment Needed: Stationary bike
Difficulty Level: Intermediate
Calories Burned: Approximately 300-400 calories in 20 minutes

| Set | Activity | Duration | |-----|------------------|----------| | 1 | High-intensity pedaling | 30 sec | | 2 | Low-intensity pedaling | 1 min | | Repeat 6 times. | | |

10. Dance HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 200-300 calories in 30 minutes

| Set | Dance Move | Duration | |-----|-------------------|----------| | 1 | Freestyle Dance | 1 min | | 2 | Rest | 30 sec | | Repeat 5 times. | | |

Incorporating these cardio HIIT workouts into your routine can help you achieve your fat loss goals effectively and efficiently. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 video personal training. Our certified trainers will help you stay motivated and accountable while providing customized workouts tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses.