Burn Fat Fast with these HIIT Workouts

If you want to lose fat without sacrificing your curves or your time, HIIT (High-Intensity Interval Training) is your best friend. These workouts are quick, sweaty, and seriously effective. They spike your heart rate, rev your metabolism, and help you burn calories even after you’ve finished working out. And the best part? You don’t need fancy equipment or a gym membership.

Here are 3 fat-burning HIIT workouts you can rotate throughout the week. Each one takes under 25 minutes—so no excuses.

🔥 HIIT Workout 1: Full Body Fat Burn (Bodyweight Only)
Format: 40 sec work / 20 sec rest — 3 rounds

Exercise	Time
Jumping Squats	40 sec
Push-Up to Plank	40 sec
High Knees	40 sec
Alternating Reverse Lunges	40 sec
Mountain Climbers	40 sec
Rest	60 sec

Repeat 3 times

🔥 HIIT Workout 2: Core & Cardio Shred
Format: 30 sec work / 15 sec rest — 4 rounds

Exercise	Time
Jumping Jacks	30 sec
Russian Twists (per side)	30 sec
Plank to Push-Up	30 sec
Leg Raises	30 sec
Fast Feet	30 sec
Rest	45 sec

Repeat 4 times

🔥 HIIT Workout 3: Booty + Burn Combo
Format: 30 sec each — circuit style — 3 rounds

Exercise	Time
Jump Squats	30 sec
Donkey Kicks (right leg)	30 sec
Donkey Kicks (left leg)	30 sec
Glute Bridges	30 sec
Burpees	30 sec
Rest	60 sec

Repeat 3 times

Pro Tips for Maximum Burn:

• Go as hard as you can during the work period. This is what makes HIIT so effective.
• Keep your rest periods strict. No scrolling on your phone.
• Add light weights or resistance bands if you want to level up.

These HIIT workouts are perfect for burning fat, boosting endurance, and tightening your body all over—especially when paired with a clean diet and enough sleep. Stick with them consistently, and you’ll start seeing changes in just a couple of weeks.