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8 HIIT Workouts to Melt Body Fat

June 10, 2023

8 HIIT Workouts to Shred Body Fat

Fat loss basics

The fundamental element to fat loss is burning more calories than you eat on a daily basis. If you manage to do this, then you’re going to be heading in the right direction.

There are 2 ways you can achieve this. The first option is to eat less, and the second option is to burn more.

Think of it like this: calories in (food) less calories out (staying alive and exercise) = change in weight. If you’re in the minus numbers then it’s likely you’ll lose weight, and if you’re in the positive numbers then it’s likely you’ll gain weight.

Other factors such as sleep, stress levels, metabolism etc have an impact but this is the basic principle, so let’s roll with it.

Eating less can be hard, you may already be consuming a low-calorie diet so eating less isn’t really an option. Plus, food tastes too good! How amazing would it be if we could continue to eat the foods we love and burn body fat at the same time!?

How much should I be eating to cut body fat?

So the only option left to us is to burn more. Not only is this way more enjoyable, but it’s more sustainable as we aren’t constantly restricting ourselves. The key to any fat loss campaign is sustainability – it you can’t stick to the regime for more than a week then what’s the point?


Why HIIT training?

HIIT otherwise known as high-intensity interval training is a great workout tool to aid in fat loss. This type of training refers to performing a quick burst of unsustainable physical exercise followed by a rest period where the individual would either rest completely or perform some low-intensity exercise. An example of this could be sprinting for 20 seconds followed by a 20-second walk. You can mix up exercises and rest periods to suit your own personal goals.

A 2001 study conducted by the East Tennessee State University found that the group completing high-intensity interval training reduced their body fat percentage whereas there was no change in BF% for the group who were completing low-intensity steady-state exercise. Similarly, a 2008 study showed a significant reduction in body fat mass when completing high intensity whereas the group completing steady state exercise yielded no significant results.  

A paper published in 2012 describes how HIIT training burns more calories and increases post-exercise fat oxidation and energy expenditure when compared to the steady state exercise alternative. Although the amount of calories burned during the actual exercise, research has shown that calorie burning rate is elevated in the 24 hours post-exercise when HIIT has been performed.

Additionally, HIIT training doesn’t require you to spend hours in the gym, a 20 minute HIIT workout can burn just as many calories as 1.5-hour low-intensity cardio alternative. We all live busy lives, so if you're stuck for time – then a HIIT workout is your answer.

We have compiled a list of our 8 favourite HIIT workouts that will melt away the fat and get you on your way to achieving your dream body. Let’s get to it!

In no specific order…


how to lose stomach fat

Kicking things off with a brutal HIIT workout that utilises weights which makes it even tougher. This workout is based around the landmine setup and includes 6 different exercises you can do using the same piece of equipment; so there’s no danger of someone stealing your station as you don’t have to move away from it! A video tutorial and ‘Technique Tips’ are included so you know exactly how to perform each exercise, allowing you to get the most out of the routine.

Difficulty – Advanced

Equipment – Landmine Setup (Barbell and plates)

Enjoyment – 7/10.

Structure – 30seconds work followed by 30seconds rest. Complete exercises 1-6 and then rest 1-2 minutes, this equals 1 complete circuit. Complete 3-4 circuits.

Time – 40 Minutes



how to lose belly fat

This multi-functional HIIT workout comprises 9 exercises, each targeting different body parts. Each exercise has pictures to show how to execute the movement along with tips for what you should and shouldn’t be doing. The functional style approach means they have chosen exercises that train the muscles you use in everyday life.

Difficulty – Intermediate

Equipment – Kettle bells and dumbbells.

Enjoyment – 9/10.

Structure – 35seconds work followed by 25seconds rest. Completing exercises 1-9 will equal 1 circuit. Complete 3-4 circuits.

Time – 30 Minutes



exercises to lose body fat

Simple yet effective. This exercise is easy to do, but the workout is not easy to complete! Utilising an exercise that everyone knows how to do, this sprinting HIIT workout is a great workout to introduce yourself to the world of HIIT.

Difficulty – Beginner.

Equipment – Treadmill.

Enjoyment – 6/10.

Structure – Sprint for 15-30 seconds followed by a slower recovery speed (fast walk) for 60-90 seconds. Complete 8 times. 

Time – 10-16 Minutes



shred body fat

The subject workout is the first workout you’ll see when you follow the link. This HIIT leg workout is often combined with a weights session for maximum benefit, and it’s not for the faint hearted! Alternating between strength movements and plyometric exercises,  not only will you benefit from the fat burning HIIT properties, but you’ll also build muscle!

Difficulty – Advanced.

Equipment – Sqaut rack, Barbell, Skipping rope and Dummbells.

Enjoyment – 7/10.

Structure – The workout alternates between strength movements and HIIT cardio rounds.

Time – 20 Minutes.



HIIT workout for fat loss

No gym, no equipment, no problem. The beauty of this workout is that it can be done anywhere as it doesn’t require any equipment. This quick intense workout is ideal for people short of time, but committed to getting there daily exercise in. A cool feature with this workout is that it includes pinnable GIF pictures that show you how to perform the exercises, so you can save the workout for when it’s needed.

Difficulty – Intermediate.

Equipment – None.

Enjoyment – 7/10.

Structure – Superset structure. 45 seconds of exercise 1 straight into 45 seconds of exercise 2. Rest for 30 seconds.

Time – 12 Minutes.



best fat loss workout

This workout has been designed to not on only burn fat and pack on muscle, but to increase agility too. This exciting workout comprises a selection of exercises you may not normally do on a normal training day which will help target muscles that do not get used as much as they should. Similarly to the majority of the workouts listed, this routine includes diagrams of how to perform each exercise so you can try something you’ve potentially never done before.

Difficulty – Advanced.

Equipment – None.

Enjoyment – 8/10.

Structure – 30 seconds work followed by 30 seconds rest.

Time – 15 Minutes.  



best exercise to burn fat and lose weight

A great element of this workout is that it’s actually part of a 4 part HIIT workout series so you can use a different one each week. This workout is more aerobically demanding than the other workouts listed due longer working periods with shorted resting periods. But if you’re up for a challenge, this workout will be sure to push you to your limits. It’s a great achievement if you can complete the workout with the same intensity as when you started! 

Difficulty – Intermediate.

Equipment – Skipping rope.

Enjoyment – 8/10.

Structure – Complete the required reps for all 11 exercises and then rest for 2 minutes.

Time – 20-30 Minutes.



best belly fat burning exercise

The New York Fire fighter appreciates that conditioning workouts sometimes suck! That’s why he’s designed this exciting 10 minute workout so it can be over before you’ve had time to dwell on it. Although it’s only 10 minutes, the combination of advanced movements makes this a real tough workout. For those of you who think this may be too difficult for you, don’t worry, the trainer has included easier exercise variations for those who haven’t been training all that long.

Difficulty – Advanced.

Equipment – None.

Enjoyment – 9/10.

Structure – 30 seconds work followed by 10 seconds rest.

Time – 10 Minutes.



These are our top 8 HIIT workouts we tend to use all year round. Regardless of your goals, it’s important to incorporate a degree of aerobic exercise in your training regime. The workouts described above are a great tool for overall body conditioning. They will help to burn fat, build muscle and sculpt your muscles to get the definition you’ve been looking for.

When trying to build muscle the most important factors to consider are progressive overload and nutrition. But if you neglect all aerobic activities, you’ll find yourself falling short on the tougher compound exercises, not because your muscles are fatigued, but because you’re short of breath due to the lack of cardio you’ve done!

And if your goal is to lose fat/weight, incorporating these HIIT workouts into your routine will burn a lot of calories, helping you towards the calorie deficit you need to be in too lose weight.

Like always, we love hearing your feedback. Comment on this post and tag us in your workouts on social media by using the hashtag #RoborFit, enjoy!


HIIT workouts for fat loss

Thomas D
Thomas D


Thomas is a dedicated fitness enthusiast with over 12 years of experience in the gym. As a level 2 qualified gym instructor, he combines his passion for working out and nutrition to help others achieve their fitness goals. Thomas stays up to date with the latest fitness research and follows the work of top experts in the field. With a balance of textbook knowledge and real-life experience, he provides practical guidance to help others reach their full potential.

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