High-Intensity interval training (HIIT) is one of the best ways to burn off excess fat.

During HIIT workouts, your muscles are completely depleted of oxygen, and they must be replenished once your workout is over. This means that your metabolism is still hard at work (and therefore burning fat) even after you have left the gym. This phenomenon, referred to by personal trainers as excess post-exercise oxygen consumption (EPOC), makes interval training extremely effective at burning off excess fat.

However, what are the best fat burning interval workouts, and how can you best take advantage of this excellent workout technique? Listed below are four workouts to help you “HIIT” your fat where it hurts! 😀

Workout #1: Stationary Bike and Sprints

This first workout combines 20-second intervals of intense sprints with ten-second rest intervals where you slowly ride a stationary bike. One set consists of sprinting hard for 20 seconds, then hopping on the stationary bike for 10 seconds of relaxed pedaling. After this, you should immediately start over until you have completed eight sets.

Workout #2: Speed Variation Running

The second interval workout that is great for burning fat is to alternate between walking, jogging, and sprinting at full speed. At what point you alternate and how long you stay at each speed is up to you, but ideally, you will be sprinting for longer periods of time than you are jogging and jogging for longer periods of time than you are walking. Do this for as long as you can keep it up, then have a 5-10 minute cool-down period where you are walking slowly.

Workout #3: Countdown Jump Rope

This workout involves choosing a period of time to start with and jumping rope for that amount of time. You then rest for the same amount of time, then subtract 30 seconds from the time you started with and start over. For example, if you started at two minutes, your workout would look like this:

  • Jump rope 2.0 minutes
  • Rest 2.0 minutes
  • Jump rope 1.5 minutes
  • Rest 1.5 minutes
  • Jump rope 1.0 minute
  • Rest for 1.0 minute
  • Jump rope 30 seconds
  • Rest for 2-3 minutes then repeat 1-2 times

Workout# 4: Plyometrics

Plyometric exercises are defined as exercises that require you to exert maximum amounts force in a minimal time period. They’re a little more advanced than some workouts, but they make for great interval workouts, and if you ask any trainer “what are the best fat burning interval workouts?” a good majority of them are going to tell you plyometrics.

While there are a number of plyometric exercises routines, one of the best ones involves jump squats and jump lunges. To do this workout, you will need to do 15-20 reps of jumps squats followed by 30 seconds of rest then 20-25 reps of jump lunges followed by another 30 seconds of rest. Repeat this cycle another 5 rounds to complete the workout.