Best HIIT Cardio Workouts for Maximum Fat Loss in 2025

Updated January 2026

High-Intensity Interval Training (HIIT) has become a popular method for achieving maximum fat loss in a short amount of time. With its efficiency and effectiveness, it’s no wonder that HIIT workouts are a go-to for busy professionals looking to shed pounds. Here are the best HIIT cardio workouts for 2025 that you can easily incorporate into your routine, whether you’re training at home or at the gym.

1. Jump Rope Intervals

Equipment Needed: Jump rope
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 4 | 30 | 30 | 6 |

Workout Description: Jump rope at a fast pace for 30 seconds, then rest for 30 seconds. Repeat for 4 sets.

2. Tabata Sprints

Equipment Needed: Treadmill or outdoor space
Difficulty Level: Intermediate
Calories Burned: Approximately 12-20 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 8 | 20 | 10 | 4 |

Workout Description: Sprint for 20 seconds at maximum effort, followed by 10 seconds of rest. Complete 8 rounds.

3. Burpee Blast

Equipment Needed: None
Difficulty Level: Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Reps | Rest (Seconds) | Total Time (Minutes) | |------|------|----------------|-----------------------| | 5 | 10 | 30 | 7 |

Workout Description: Perform 10 burpees, rest for 30 seconds, and repeat for 5 sets.

4. Bodyweight HIIT Circuit

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8-10 calories per minute

| Exercise | Reps | Sets | Duration (Seconds) | Rest (Seconds) | |-----------------|------|------|--------------------|----------------| | Jumping Jacks | 30 | 3 | 30 | 15 | | Squats | 30 | 3 | 30 | 15 | | Mountain Climbers| 30 | 3 | 30 | 15 | | High Knees | 30 | 3 | 30 | 15 |

Workout Description: Complete each exercise for 30 seconds, resting for 15 seconds between exercises and 1 minute between sets.

5. Kettlebell Swings

Equipment Needed: Kettlebell
Difficulty Level: Intermediate
Calories Burned: Approximately 10-15 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 5 | 40 | 20 | 5 |

Workout Description: Perform kettlebell swings for 40 seconds, followed by 20 seconds of rest.

6. Plyometric Box Jumps

Equipment Needed: Plyometric box
Difficulty Level: Advanced
Calories Burned: Approximately 10-15 calories per minute

| Sets | Reps | Rest (Seconds) | Total Time (Minutes) | |------|------|----------------|-----------------------| | 4 | 10 | 30 | 8 |

Workout Description: Jump onto a plyometric box for 10 reps, rest for 30 seconds, and repeat for 4 sets.

7. Battle Ropes

Equipment Needed: Battle ropes
Difficulty Level: Intermediate
Calories Burned: Approximately 12-15 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 6 | 30 | 30 | 6 |

Workout Description: Wave the battle ropes for 30 seconds, followed by 30 seconds of rest.

8. Interval Running

Equipment Needed: Treadmill or outdoor space
Difficulty Level: Intermediate
Calories Burned: Approximately 10-20 calories per minute

| Sets | Duration (Minutes) | Intensity Level | Rest (Minutes) | |------|--------------------|----------------|-----------------| | 6 | 1 | 8/10 | 1 |

Workout Description: Run at a high intensity for 1 minute, followed by 1 minute of walking.

9. Agility Ladder Drills

Equipment Needed: Agility ladder
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 8-12 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 5 | 30 | 15 | 4 |

Workout Description: Perform various agility drills for 30 seconds, resting for 15 seconds.

10. Shadow Boxing

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 8-10 calories per minute

| Sets | Duration (Seconds) | Rest (Seconds) | Total Time (Minutes) | |------|--------------------|----------------|-----------------------| | 5 | 60 | 30 | 7 |

Workout Description: Shadow box for 60 seconds, rest for 30 seconds, and repeat for 5 sets.

Conclusion

These HIIT cardio workouts are designed to maximize fat loss while fitting into your busy schedule. With options ranging from bodyweight exercises to equipment-based routines, you can choose the ones that best suit your fitness level and goals.

For those looking for personalized guidance, consider trying HipTrain. With live 1-on-1 video personal training, affordable pricing, and certified trainers, HipTrain is an excellent choice for achieving your fitness goals. Plus, our services are HSA/FSA approved for eligible expenses, making it even easier to invest in your health.