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Top 10 HIIT Cardio Exercises for Weight Loss

Written by hana

If you want to lose weight fast, HIIT cardio exercises can help. High-intensity interval training, also known as HIIT, is a cardiovascular exercise performed at a high intensity of short duration.

These are intense exercises that should be done before a small break. These cardio exercises are the best way to burn fat in a short period of time.

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Top 10 HIIT Cardio Exercises for Weight Loss

1. Burpees


Burpees is a two-part exercise that includes a pushup, followed by a jump in the air. The Burpees exercise engages all the muscles in your body and primarily targets building the calf, chest, triceps, shoulder, biceps, hamstrings and lats.

How do you do burpees?

Burpees are very easy to do because they don’t require machines or weights. To perform the Burpees, get into a partial squat and bend down.

Keep your spine straight and your chest touching the floor. Lift up, bring your legs together with the frog’s hop and then hop up by raising your hands in the air.

2. High knees

high knees

High knees is another easy exercise without the need for training equipment. Elevated knees help strengthen all the muscles in your legs and increase your heart rate, which improves coordination and flexibility in the body.

How to do high knees?

To perform high knees, open your feet hip-width apart and raise your left knee toward your chest, doing the same with the other leg at a running speed. You should also try to keep your arms extended and the knees touching the palms of the hands when performing the exercise.

3. lunge jumps

dash jumps

Lunges are an advanced form of the normal walking lunge exercise. The exercise is jumping high in the air and switching to your other foot before landing. This exercise does not require weight lifting equipment and burns a huge amount of calories. It also helps in increasing the heart rate.

How do you do lunge jumps?

To perform lunge jumps, stand with your legs at least shoulder width apart. Move your foot forward with your spine straight. Now bend your leg and go down, making sure that your leg should be perpendicular to the floor. Now, finally jump up and put the other leg forward and repeat the exercise.

4. Jumping cranes

jumping cranes

Jumping jacks, also called a side hop, is a full-body exercise that can be done just about anywhere—all thanks to the lack of training equipment required.

How do you do jumping jacks?

To perform Jumping Jacks, first, stand straight with your feet at least hip-width apart. Make sure to keep your shoulders relaxed and look straight ahead.

Now jump and move your feet farther apart. At the same time, move your hands up and down over your head. Repeat the steps by following the same thing.

5. Mountain climbers

mountain climbers

Mountain climbing is not easy! But what if the mountains became plain land? Well, that is the logic behind the mountaineering exercise.

To make you feel like you are climbing a mountain by being on the ground. This exercise is well known for its great benefits like building endurance for cardio and agility. Once again, the Mountain Climber trains the whole body.

How do mountain climbers do?

To perform mountain climbers, get into a straight arm plank position. Make sure you place your hands a little wider than your shoulder width.

Now bring the right knee toward your chest and without lifting your hips. Then slide it back and bring the other knee. Now repeat the steps to continue following them.

6. Jumping rope

Jump rope

Thousands of people prefer bungee jumping, also known as bungee jumping, over running because of its countless benefits. It looks easy, it burns a lot of calories, and it’s really fun.

How do you do the skipping?

To perform the jump, all you need is a rope. Now stand straight, keeping your legs close to each other with your elbow close to your stomach. Now jump and circle the rope around your body from head to toe. You can also change the jump by jumping forward and backward.

7. Push-ups

push ups

Push-ups are the most common. Body weight exercise. However, it is difficult for beginners. But when you practice daily, you get used to it and start liking it. Pushups are best for building the upper body. Helps in the formation of the chest, shoulders and triceps,

How do you do push-ups?

Pushups do not require any training equipment and can be done easily at home. To do push-ups, one needs to take the cat’s pose with the palms of the hands and toes touching the ground.

Now land on your chest and touch the floor. Make sure that your spine is not flexed and that your legs are straight. As you gain experience, you can challenge yourself by putting your toes close to each other.

8. Jakina side

side jacnife

The Side Jackknife is an exercise that targets the curves, shoulders and quads. It also includes the gluteal and hip muscles.

How do we do Side Jackknife?

To perform the Side Jackknife, one needs to lie on their side with one leg placed on top of the other. Now put your hand behind your head with the elbow open.

And the other hand on the floor in front of you to balance your weight. Now try to bring your upper leg and elbow together and then bring it back to the original position. Now repeat the steps to carry out the training.

9. Russian Twist

Russian ext

The Russian Twist is a simple yet highly effective way to train the muscles of the abdomen and hips. The Russian Twist is a popular exercise among athletes – all thanks to after effects that help athletes with twisting movements and quickly changing direction.

How do you do the Russian Twist?

To do the Russian Twist, one needs to take the ground position with their legs extended in front. Next, raise your knees and take a v position.

Make sure to keep your legs shoulder width apart. Now, at the end, roll from side to side. Repeat several times to train the body.

10. TRX Pull

TRX pull ups

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

How is TRX withdrawn?

To perform the TRX Pull-up, take the TRX Grip. Now use your back and arms to pull your body up with your legs shoulder width apart.

You should aim to get your chest level with the handles, but don’t worry if you can’t do it the first time. All you need is practice. Next, hold the body in this position for a second, then lower your body and repeat the steps to do the same.

6 benefits of high-intensity interval training (HIIT)

HIIT Benefits
  • According to researchers, high-intensity HIIT cardio exercise can burn a lot of calories in a short amount of time. According to a 2019 British Journal of Sports Medicine report, people who did HIIT exercise lost 28.5% more fat than people who did moderate-intensity but continuous exercise.
  • High-intensity cardio exercise has the amazing ability to increase your body’s metabolic rate for hours, even after exercise. According to Harvard University, if the metabolic rate is high, it will burn more calories at rest and during activity.
  • High-intensity cardio exercise also helps increase muscle mass if it is done with appropriate weights and technique for specific individuals.
  • High-intensity cardio exercise also improves an individual’s ability to consume oxygen. According to a study, five weeks of high-intensity exercise done for 20 minutes per day improved an individual’s oxygen consumption by 9%.
  • High-intensity cardio exercise also lowers blood sugar levels in people with diabetes. According to a study, along with lowering blood sugar levels in people with diabetes, HIIT also improves insulin resistance compared to regular exercise.
  • HIIT usually doesn’t require any training equipment. The 10 exercises suggested above do not require any expensive heavy equipment other than a rope that is easily available at home.


High-intensity cardio is one of the best ideas for training without spending a lot on expensive equipment. However, it is highly recommended to seek expert advice to perform it immediately and avoid any unwanted problem.

Be sure to wear appropriate footwear with other guard items to prevent injuries. Besides training, you should also take care of the proper nutritional requirements of your body in order for the training to be effective. We wish you a pleasant start!

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