If you want to lose weight quickly, then HIIT cardio workout can help you. High-intensity interval training, also known as HIIT, is a cardiovascular exercise performed at high intensity for short periods.

These are intense exercises to be done before a short break. This cardio workout is the best way to burn fat in less time.

Table of Contents

10 Best HIIT Cardio Workouts for Weight Loss

1. Burpees

Burpees are a two-part exercise that involves a push-up, followed by a jump in the air. Burpees engage all the muscles in your body and are primarily targeted to build calves, chest, triceps, shoulders, biceps, glutes and lats.

How to do Burpees?

Burpees are very easy to perform as they do not require any machinery or weights. To do burpees, get into a partial squat position and lower down. Keep your spine straight and touch the ground with your chest. Push-up, bring both feet together with a frog jump and then raise your hands up in the air.

2. High Knees

Above the knee

High knee is another easy exercise that requires no training equipment. High knees help strengthen all the muscles in your legs and increase your heartbeat, which improves coordination and flexibility in the body.

How to do Knee High?

To do high knees, open your feet to hip-width and then lift your left knee toward your chest, doing the same thing at a faster pace with the other leg. You should also try to keep your arms outstretched and your knees to touch your palms as you do the exercise.

3. Lunge Jump

lunge jump

The lunge jump is an advanced variation of the normal running lunge exercise. The exercise is to jump high in the air and step your other leg forward before landing. This exercise does not require any lifting equipment and burns a significant amount of calories. It also helps to increase your heart rate.

How to do Lunge Jump?

To perform the lunge jump, stand with your feet at least shoulder width apart. Keeping your spine straight, step one leg forward. Now flex your leg and go down, making sure your foot should be perpendicular to the floor. Now in the last jump put the other foot forward and repeat the exercise.

4. Jumping Jacks

jumping jacks

Jumping jacks, also known as side-straddle hops, are a full-body exercise that can be done almost anywhere—all thanks to no need for training equipment.

How to do Jumping Jacks?

To do jumping jacks, first stand straight with your feet at least hip-width apart. Make sure you keep your shoulders relaxed and look straight ahead. Now jump up and separate your legs laterally. At the same time, move your hands above and below your head. Repeat the steps by following the same.

5. Climber


It’s not easy to climb mountains! But what if the mountains became plains? Well, that’s the logic behind the mountain climbers exercise. To make you feel like you are climbing a mountain while on the ground. This exercise is known to have great benefits like building cardio stamina and agility. Again, the mountain climber trains the whole body.

How to climb

To do mountain climbers, get into a straight arm plank position. Be sure to keep your hands slightly wider than the width of your shoulders. Now bring your right knee towards your chest and without lifting your hips. And, then take it back and bring it to the other knee. Now repeat the steps to continue following it.

6. Jumping Rope

skipping rope

Rope jumping, also known as skipping, is preferred by thousands of people over running because of its immense benefits. It looks easy, burns a lot of calories, and it’s actually fun.

How to do Skipping?

For skipping, you only need a rope. Now stand straight, keep your feet close to each other with your elbows near your stomach. And, now jump up and make a circle around your body from head to toe. You can also change the jump by jumping back and forth.

7. Push-ups

push ups

Push-ups are the most common. Body weight exercise. However, they are difficult for beginners. But when you train daily, you get used to it and you start liking it. Push-ups are the best for building upper body. It helps to build chest, shoulders and triceps.

How to do Push-ups?

Push-ups do not require any training equipment and can be done easily at home. To practice push-ups, one needs to get into a cat position with the palms and toes touching the ground. Now go down on your chest and touch the ground. Make sure your spine doesn’t bend, and legs are straight. As you gain experience, you can challenge yourself by placing your toes closer to each other.

8. Side Jackknife

side jackknife

The side jackknife is an exercise that targets the obliques, shoulders, and quads. It also involves the glutes and hip flexors.

How to do side jackknife?

To do the side jackknife, one needs to lie on your side with one leg on top of the other. Now place one of your hands behind your head, so that the elbow is out. and the other hand in front of you to balance your weight on the ground. Now try to bring your upper leg and elbow together and then bring it back to the original position. Now repeat the steps to implement the training.

9. Russian Twist

Russian twist

The Russian twist is a simple and very effective way to train your core and hips. The Russian twist is a popular exercise among athletes—all thanks to the after-effects that help athletes perform twisting movements and change direction quickly.

How to do Russian Twist?

To perform the Russian twist, one has to take the ground position with one’s legs extended in front. After this, raise your knees and take a V-sit position. Make sure to keep both your feet shoulder width apart from each other. Now finally rotate from one side to the other. Repeat this several times to train the body.

10. TRX Pull-Ups

TRX Pull Ups

TRX pull-ups require a lot of upper body strength. But it can be easy if you know the right technique and have a lot of practice. You will also need a TRX trainer to do this.

How to do TRX Pull-Ups?

To do the TRX pull-up, take hold of the TRX. Now use your back and arms to pull your body up and keep both feet shoulder-width apart. You should aim to get your chest at the same level as the handles, but don’t worry if you can’t do it at first. It just needs practice. After that, hold the body in the same position for a second, and then lower your body and repeat the steps to follow the same.

6 Benefits of a High Intensity Interval Training (HIIT) Workout

HIIT.  benefits of
  • According to researchers, HIIT cardio workouts can burn a lot of calories in a short amount of time. According to the British Journal of Sports Medicine 2019 report, people who did HIIT workouts lost 28.5% more fat than those who trained on moderate-intense but sustained exercise.
  • HIIT cardio workouts have an impressive ability to increase your body’s metabolic rate even for hours after exercise. According to Harvard, if a person has a higher metabolic rate, they will burn more calories at rest and during activity.
  • HIIT cardio workouts also help build muscle mass if done in specific individuals with the right weight and technique.
  • HIIT cardio workouts also improve a person’s oxygen consumption capacity. According to one study, five weeks of high-intensity workouts performed for 20 minutes each day increased a person’s oxygen consumption by 9%.
  • HIIT cardio workouts also lower blood sugar levels in individuals with diabetes. According to a study, along with a reduction in blood sugar levels in diabetic patients, HIIT also improves insulin resistance compared to normal exercise.
  • HIIT cardio workouts generally don’t require any training equipment. The ten exercises mentioned above do not require any expensive heavy equipment other than rope, which is easily available at home.


HIIT cardio workout is one of the best ideas to train without spending much on expensive equipment. However, it is highly recommended to do it immediately and seek expert advice to avoid any unwanted trouble.

Be sure to wear the right footwear along with other safety elements to prevent injuries. You must also take care of the proper dietary requirements of your body for the training to be effective. Have a happy start!

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