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A Guide to the Best HIIT Workouts for Fat Loss at the Gym

A Guide to the Best HIIT Workouts for Fat Loss at the Gym

Table of Contents


High-intensity interval training (HIIT) is a type of exercise routine that alternates short bursts of intense activity with short periods of rest. It is one of the most effective workouts for burning fat and losing weight quickly. HIIT also has a host of other benefits, such as increased endurance and improved cardiovascular health. This guide will explain how to get started with HIIT workouts at the gym and how to structure the most effective sessions for fat loss.

Understanding HIIT

HIIT workouts involve short burst of intense exercise followed by a short period of rest or low-intensity exercise. The idea is that by alternating between high-intensity and low-intensity activities, you can maximize the amount of work your body does in a short period of time. This makes HIIT a great choice for people who are trying to lose weight quickly and want to maximize the amount of fat they burn during each workout session.

The Benefits of HIIT

As well as being an effective fat loss tool, HIIT also has several other benefits. It has been shown to improve cardiovascular endurance, increase muscle strength and improve overall health. It also requires less time than traditional workouts, meaning you can fit HIIT into your day even if you have a busy schedule.

How to Structure an Effective HIIT Workout

The key to getting the most out of HIIT is to structure your workout correctly. Here are some tips for structuring the perfect HIIT workout for fat loss:

• Warm up for 5-10 minutes before starting your HIIT routine.

• Pick 3-4 exercises that you can do for 30-60 seconds of high-intensity work. Make sure to choose exercises that use multiple muscle groups and work different parts of your body.

• Rest for 30-60 seconds in between each exercise.

• Repeat the cycle of exercises 3-4 times.

• Finish off with a 5-10 minute cool down.

The Best HIIT Exercises for Fat Loss

Here are some of the best HIIT exercises for fat loss:

• Jumping jacks
• Mountain climbers
• Burpees
• Squat jumps
• Sprinting on the treadmill
• Rowing machine
• Stair climbing
• Cycling


Q: How often should I do HIIT workouts?

A: It depends on your goals and fitness level. Generally speaking, people who are new to HIIT should start with 2-3 HIIT workouts per week. As you become more experienced and your fitness level increases, you can increase the frequency and intensity of your workouts.

Q: Is it safe to do HIIT workouts at the gym?

A: Yes, as long as you follow basic safety protocols and make sure to rest between exercises. It’s also important to choose exercises that are appropriate for your fitness level to avoid injury.

Q: How do I know if HIIT is working for me?

A: The best way to measure your progress is to track your calorie burn and body fat percentage over time. If you see an increase in calorie burn and a decrease in body fat percentage, it’s a sign that your HIIT workouts are effective.

How long should a HIIT session last?

A HIIT session can last anywhere from 10 to 30 minutes. The exact duration will depend on your fitness level, the type of exercises being performed, the intensity of the workout, and the goals of the workout. Generally, most HIIT sessions last between 20 and 30 minutes.

What is the best way to structure a HIIT workout at the gym?

The best way to structure a HIIT workout at the gym is to alternate between short bursts of all-out effort followed by short periods of rest or active recovery. For example, you could sprint for 1 minute followed by a 1-minute jog or walk, then repeat for 8-12 rounds. Another way is to perform circuit training, which consists of alternating different exercises (such as running, squats, burpees, jumping jacks, etc.) with short rest periods. The length of your HIIT workouts should last no more than 30 minutes.

What are the recommended exercises for HIIT workouts to achieve fat loss at the gym?

The most recommended exercises for HIIT workouts to achieve fat loss at the gym are:

1. Jumping jacks

2. Burpees

3. Mountain climbers

4. Squat jumps

5. Push-ups

6. Plyometric lunges

7. Treadmill sprints

8. Step-ups

9. Medicine ball slams

10. Medicine ball squats

11. Bear crawls

12. Jump rope

What are the benefits of HIIT workouts compared to conventional weight training?

HIIT (High Intensity Interval Training) workouts are becoming increasingly popular among athletes, weekend warriors, and the average gym-goer alike. HIIT workouts involve short bursts of intense exercise followed by active recovery. Compared to conventional weight training, HIIT workouts offer several benefits, including:

1. Increased Cardiovascular Endurance: HIIT workouts get your heart rate up quickly and push you to your max for a short amount of time. This leads to significant gains in your cardiovascular endurance, allowing you to run farther and faster.

2. Increased Metabolism: With HIIT workouts, your metabolism stays elevated for hours after you have finished, burning more calories than with conventional weight training.

3. Improved Muscle Building Efficiency: HIIT workouts stimulate the growth of lean muscle mass more efficiently than conventional weight training. This can help to keep your weight in check and help prevent injuries.

4. Improved Mental Focus: HIIT workouts promote mental focus and discipline, allowing you to stay concentrated and motivated while working out.

Overall, HIIT workouts offer a wide range of benefits when compared to conventional weight training. From better cardiovascular endurance to improved mental focus, there are plenty of reasons why HIIT workouts should be included in any fitness routine.

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