The Four Best HIIT Workouts for Fat Loss

Yes, I know—I’ve told you guys a million times that I HATE cardio. Like, the idea of jogging endlessly on a treadmill makes me want to cry a little. But hear me out—HIIT is different. High-Intensity Interval Training is short, sweet (well, maybe not “sweet” and more like "sweat" 🤣), and ridiculously effective for fat burning. The best part? It doesn’t eat up your whole day. We’re talking quick intervals that leave you feeling like a total badass.

My goal is to squeeze in a HIIT workout 2 or 3 times a week (2 is more realistically, but when I was going through my weight loss process, I was trying to do it 4 times per week) and honestly, that’s all the cardio I need. If you’re like me and prefer something quick and intense, these workouts will change the game for you. 

Are HIIT workouts good for weight loss?  

Research indicates that short HIIT sessions can burn more calories than longer, steady-state workouts. For instance, a study from the Journal of Strength and Conditioning Research found that HIIT workouts burned up to 25–30% more calories than traditional exercises like running. 

An added bonus of HIIT is the "afterburn effect," scientifically known as Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn calories even after you've finished exercising. Some studies suggest that EPOC can last up to 38 hours post-workout, keeping your metabolism revved up long after you've left the gym. Sounds super cool, right? 

So, let’s get to it—I’ll share with you my four favorite HIIT workouts that are quick, fun, and incredibly effective.

1. 30 MIN KILLER HIIT Workout - No Equipment

This workout is a beast—but in the best way possible. It’s a no-repeat, full-body cardio burner, so you won’t get bored doing the same move over and over. Plus, it’s completely equipment-free, making it perfect for home workouts or when you’re short on gear.

2. 20 MIN FULL BODY WORKOUT - Intense Version

I’m a huge fan of Pamela Reif and her workouts. Her routines are always intense, super effective, and honestly, her choice of music is just the cherry on top—it makes the whole workout so much more fun!

This 20-minute full-body workout is no exception. It’s equipment-free, targets every major muscle group, and is perfect if you’re short on time but still want to feel like you’ve accomplished something big. 

3. 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories

Some days, motivation is nowhere to be found. If you’ve ever felt like that, this workout is here to save the day. Pamela’s got you covered—not just with an intense, calorie-burning, full-body routine, but also with her incredible playlist. Seriously, the music she picks will give you a burst of energy even when you’re running on empty.

Also, it's just 15 minutes! 

4. 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories

If you’re looking for a workout that’s intense yet still feels doable, Daisy Keech’s 20-minute HIIT session is a perfect pick. It’s designed to torch calories and keep your energy levels up, with a mix of moves that are challenging but not overwhelming.

What I love about Daisy’s workouts is her calm yet motivating vibe—it’s like working out with your chilliest friend who somehow gets you to push yourself harder. 😂

In general, I have to say—I love Growingannanas and her workouts. They’re super intense, always different, and absolutely worth every drop of sweat (and trust me, there will be lots of it).

The only thing I don’t love - okay, but please that in a funny way - is that she’s constantly positive and smiling while I’m over here dying on my mat. 😂 Like, how is she so cheerful mid-burpee? But honestly, her energy is contagious, and her workouts will leave you feeling like you’ve conquered the world (once you catch your breath, of course).