High-intensity interval training (HIIT) is a training technique which incorporates high-intensity anaerobic intervals intermixed with low-intensity aerobic intervals or rest. Before we jump right into the HIIT exercises, we need to understand how and why HIIT is so effective in boosting fat loss. If you have not seen dramatic results with your current workout routine or you have reached your plateau of weight loss then this post is definitely for you.

      1. It increases your resting metabolic heart rate. Resting metabolic heart rate is the amount of energy (calories) you burn when you are inactive. There are some ways to calculate your resting metabolic heart rate. However I use a smartwatch that measures my resting heart rate. Click here to check the heart rate monitor I use.There are studies which indicates the relation between increased resting heart rate and higher metabolism. There are two ways in which you can increase the metabolism of your body, either by increased muscle mass or by increased metabolic heart rate. One’s approach to increase metabolism should include both the ways. But increasing muscle mass takes time, so increasing the resting metabolic heart rate is an easy way to boost your metabolism, which results in more fat loss.


    1. According to a study published in International Journal of Medical Research & Health Sciences, HIIT increases Growth Hormones (GH). So, HIIT also increases your muscle mass. And Growth Hormones also help in increasing bone density and decreasing body fat.
    2. It is effective in reducing high blood pressure. A study conducted by the Institute of Orthopedics and Traumatology, Sao Polo concluded that HIIT is way more effective in decreasing systolic(upper limit) and diastolic(lower limit) blood pressure.
    3. HIIT can reduce arterial stiffness. Arterial stiffness can be a result of hypertension as well. People who performed HIIT for only 16 weeks were showing a significant reduction in arterial stiffness.

    These are only a few of the benefits of HIIT exercises. Now that we have an insight on how beneficial HIIT can be, let’s jump right into the 10 HIIT exercises to get rid of the extra pounds around your waist.

    NB: Before you start a HIIT session, make sure you undertake some warm-up exercises to increase blood circulation and prepare yourself for the HIIT session. It decreases the risk of injuries.

Part 1: Top HIIT Exercises for a Beginner

Ok! If you are a beginner, your HIIT session must be designed in a way that your body does not get injured and burnouts can be avoided. You must prepare your body for the adjustment.

  • Jumping Jacks: Stand straight keeping both your hands by your sides and keep the feet together. Then raise your arms when you jump to spread your feet.
    Session: 60 seconds
    Reps: As much as you can
    Rest: 60 seconds
  • Squats: Stand with your feet positioned at shoulder width apart. Lower your body bending your knees to squat extending your hips backwards. Wait for a moment in the position and then push your body back to the initial position.
    Session: 60 seconds
    Reps: As much as you can
    Rest: 60 seconds
3. Mountain Climbers : Mountain climbers is one of my favourite exercises. It engages almost every muscle group in the body. To do mountain climbers, you’ll need to start in the plank position with your abs pulled in. Then pull your left or rigfht leg in, towards your chest with your other leg in the initial position. And then quickly switch your legs bringing in the other leg towards your chest, stretching the previous leg out to the starting position. Consider it running with your hands on the floor, without moving forward.

Session : 60 seconds

Reps : As much as you can

Rest : 60 seconds

4. Jump Lunges : Jumping lunges also known as scissor lunges can strengthen your lower body. To start a jumping lunge, place one foot in the front and the other foot backward like you would do in a regular lunge. Your back foot must be bent at the toes with your heels making an angle with the ground. Then jump and switch the position of the legs when you land on the floor. Like if your left foot was in the front before, then your right foot will be in the front now and the left foot will take the initial position of the right leg.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 60 seconds

5. Burpee : Stand with your feet at shoulder-width, keeping your arms by the sides. Then lower your hips and bend your knees as you’d do in a squat. Then place your hands on the floor and keeping them placed on the floor gently jump to land your feet in a push-up position. After that jump back so that your feet is placed outside your hands. Then raise your hands and jump into the air. Then land and get back into the squat position.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 60 seconds

2. Top HIIT Exercises for an advanced

Once you are into the HIIT sessions for over a few weeks you can switch to the advanced level. In the advanced level you can increase the difficulty of the exercises by incorporating some weights into the workout, and reducing the rest session to 15 seconds.

6. Weighted Jumping Jacks : The procedure of doing the Weighted jumping jacks is similar to the jumping jacks. Only modification we are going to make is hold two small dumbbells (choose the weight that you are comfortable with) in both hands, and when you jump, raise the hands to your shoulder height. Hold the weight tightly, you don’t want it fall off from your hands while you are performing the exercise.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 15 seconds

7. Weighted Jump Lunges : The procedure of doing the Weighted jump lunges is similar to jump lunges. But we are going to hold two small dumbbells in both hands (again choose the weight you are comfortable with doing atleast 15 reps), and when you jump, keep the hands on the sides. Hold the weight firmly, you don’t want it fall off from your hands while you are performing the exercise.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 15 seconds

8. Dumbbell Reverse Lunges : Stand with two small dumbbells on both hands and placing the hands at the sides. Take a large step backward and then lower your hips and allow it to flex. After a short pause return to the starting position and do it again with the other leg.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 15 seconds

9. Sprint on Spot : Sprinting on Spot with high knees can be really beneficial for your cardiovascular health. To perform this exercise you need to replicate a sprinting process only with your knees lifted up higher than a regular sprint. The key to getting the most out of this exercise is to increase speed and height of the knees.

Session : 60 seconds

Reps : As many as you can within 60 seconds

Rest : 15 seconds

Do at-least 2 sets of these HIIT exercises if you are an advanced. Perform these exercises for at-least 16 weeks to see results. Combine these exercises with a low carb diet to see maximum results. If the diet is not modified your results will not be so dramatic. If you burn about 400 calories performing the HIIT exercises every other day but loose track of your diet then loosing those extra pounds around your waist won’t be that easy.

What are the supplements I should use to recover faster ?

I personally use only BCAA during and after my HIIT sessions. The reason I use branched chain amino acids is that these are essential acids that cannot be synthesised in our bodies naturally. And the benefits of BCAAs are countless. Let me discuss a few of them.

  1. BCAAs include leucine(an essential amino acid) required for fat oxidation (fat burning).
  2. BCAAs reduce the risk of diabetes.
  3. BCAAs reduce or almost eliminate muscle loss during long workout sessions and HIIT sessions.
  4. It helps gain lean muscle mass
  5. It enhances endurance performance and when taken in midst of exercise sets can reduce fatigue.

And don’t take my words as a testament to believe in the facts, but these are proved by studies published by many universities.

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Hope this post provided value and you people learned some awesome HIIT Exercises. I’d love to hear from you guys if you think any other exercise should be added in this list. Thank You for reading. Stat Healthy, wealthy and wise ….Dreamers!