9 HIIT Cardio Workouts To Burn Fat From Hips, Thighs & Belly
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9 HIIT Cardio Workouts To Burn Fat From Hips, Thighs & Belly
Published on: 15th Feb,2019
Last Updated on: 22th Nov,2023

Are You Looking For Incredible HIIT Workout?

HIIT workouts always guaranteed to help you lose fat in all your stubborn places!

What better way to kick off your week than with a HIIT Workout routine? This is a super beginner friendly, yet challenging routine for those who are new to working out.

Enjoy the HIIT Workout combined with squat which will tone and melt the fat off your body. Do twice for a total of 20 minutes if you want to burn extra calories. One round of HIIT Workout is sufficient for any learner!

What Is HIIT Workout?

HIIT Workout represents High-power interim preparing, which alludes to the short blasts of exceptional exercise rotated with low-force recuperation periods that make up the convention. 

HIIT Workout is fast and anything besides exhausting, as it is demanding work-to-rest proportions making it apparently the most time-proficient approach to exercise and consume calories.

You can utilize the HIIT Workout convention to make up your whole exercise, or just apply to a couple of sets for super-charged finishers.

What HIIT Workout Does To Your Body?

HIIT, or High Intensity Interval Training, is a workout method in which you give hard and fast, 100% exertion through snappy, exceptional blasts of activity, trailed by short, in some cases dynamic, recuperation periods. This sort of High Intensity Interval Training gets and keeps your pulse up and consumes progressively fat in less time.

Recommended Read: Here’s Everything You Need To Know About High Intensity Interval Training

Best HIIT Workout for Weight Loss

Doing HIIT workout regularly will make your body's digestion rate enhances and this guides in preceded with weight reduction. HIIT workout can keep going for 5-30 minutes and can wreck to 400 calories for each session. Every HIIT workout routine targets explicit parts of the body for muscle conditioning and fat misfortune.

Get Ready for this Intense HIIT Workout guys! You'll be performing these Full Body Exercises.

9 Best HIIT Workouts for Weight Loss Which Will Improve Your Body's Metabolism Enhances You and this will Guides you to Proceeded in the Tracks of Weight Reduction.

1.   Burpees


Burpees! A splendid fat cutting removable HIIT workout which doesn't just help in building fit muscle yet furthermore helps in raising the processing for the whole day. Which suggests you will devour calories after your activity too. Burpee can be simply apportioned into 5 phases: Squatting, Planking, Push up, frog bounce and a Jumping squat.

You Just Need To Seek After Couple Of Stages To Perform Burpees

  • Stand Straight On The Ground To Start Burpees, And Wind Down To Make Squat Position, And Subsequently Put Your Hands Down On Get-Together Before Your Feet.
  • Kick Your Legs In Turn Around To Get Yourself Into Straight-Hand Board Position.
  • Presently Drop Your Chest To Play Out A Singular Push-Up.
  • Bow Your Chest Up In The Board Position Afresh.
  • Perform Frog Skip To Put Your Feet Forward Towards Your Hand To Get Over Into Squat Position
  • Bounce By And By From The Earliest Starting Point The Air, And Set Yourself Up For Another Excess.

 2.  Squat


Squats, a standout amongst the best high intensity workout helps in weight loss and also it creates solid legs and furthermore it is a compound development which connects with different muscles in the body.
So fabricating quality in your legs by adding the squat to your activity routine is a savvy approach to help anticipate wounds while doing your regular exercises.
The squats concentrate the muscles of hamstrings, calves, abs, and hip flexors and so on. By including numerous muscles squat causes the arrival of hormones like testosterone and human development hormone which are fundamental for muscle development.

The Most Effective Method To Complete A Squat In A Right Way 

  • Take A Wide Separation About Shoulder-Width Separated
  • Put Your Hands Out Before You For Equalization
  • Sit Back As Though You Are Sitting In A Seat, Keeping Your Feet Level On The Ground And Your Knees Behind Your Toes.
  • As You Are Sitting Back, Keep Your Chest Up And Your Head Looking Forward. When You Are First Beginning Off With Squats
  • Complete 1-3 sets with 10 reps in each set and 30-60 seconds rest in the middle. As you fabricate quality in your legs, you can include sets or more reps in each set.

3.     Push Up


In the event that you have not endeavoured with various HIIT workout the push up yet, set yourselves up. The Push Up is apparently the best high intensity interval training for strengthening your core. Join this direct HIIT workout into your activity plan. Get into the push-up position and soon you will comprehend that it challenges diverse muscle packs immediately.

You can do most prominent under 50 push up then you can go for 200 push up every day. If you are more than 75, by then you have to 300 push up multi day to get benefitted.

How To Do Push Up

  • Hold Your Core Middle Straight
  • Separate Your Legs Insignificantly
  • Place Your Hands In A Vertical Line From Your Shoulders
  • Arms Half-Turned
  • Lower Yourself Until The Moment That Your Chest Contact The Ground Come Back To Your Starting Position.

 4.    Lateral Lunge

Lateral Lunge

This HIIT workout always focuses on the internal and external thighs and fortifies and tones those territories of your legs. This is additionally an amazing HIIT workout to fortify your quads, hamstrings and glutes, which makes the side lurch an extremely total lower body workout.

Correct Ways To Do The Lateral Lunge

  • Begin With Your Feet Next To Each Other
  • Step Straightforwardly To The Side Around 1/2 Body Length With One Leg
  • Keeping The Other Foot In The Beginning Spot, And Drop Yourself Down,
  • Keeping Your Front Knee Over Your Lower Leg And Behind The Toes, Until The Top Of Your Leg Is About Parallel With The Floor. 
  • Gradually Raise Yourself Back Up And Once Again Into Your Beginning Position And Rehash.

Recommended Read: HIIT: An Effective Way To Lose Weight, Build Strength And Stamina

5. High Knees

High Knees

One of the greatest heart-pumping exercises that will give you tremendous results. Perform high-knees, a perfect HIIT workout without equipment that only requires your arms and legs. High knees define your calves and tone the muscles around your leg. While you jump along the momentum make sure to swing arms along with the moment. 

How to perform High-Knees

  • Stand tall with feet hip-width distance apart
  • Lift your left leg to the chest
  • Hop on to your right leg
  • Repeat the action with continuous hops

Remember, keep your legs as high as possible for an increased heart rate and better results. 

6. Jumping Jacks

Jumping Jack

Another great exercise that needs no additional equipment. Jumping jacks are by far the most perfect exercise if you want to burn calories in a tremendous amount. One of the most killer exercises that amplify your heart rate, strengthen your muscles, and tone your overall body, even when you only perform it with your limbs.

How to perform Jumping Jacks

  • Stand tall, keeping your feet shoulder-width apart
  • Raise your arms while your feet are widespread
  • Hop once and swing your arms up and down while opening & closing your feet together
  • Repeat the motion 20 times at least

7. Mountain Climbers

Mountain Climbers

Burn more calories with an exercise that focuses on your ab muscles, thighs, and arms. Introducing mountain climbers that keep your entire body on the move. This exercise helps in building cardio endurance and agility. This workout is great for belly fat reduction, toning muscles, and elevating your strength. 

How to perform Mountain Climbers

  • Be at a high plank position
  • Bring your left knee closer to the chest
  • Hop with the right knee
  • Repeat the move at least 20 times

8. Russian Twist

Russian Twist

One of the greatest HIIT workouts to burn fat, the Russian twist is the best move you can end your HIIT workout circuit with. There is not much movement involved in this exercise but it's quite effective when it comes to toning certain muscle zones. Performing a Russian twist can have a great impact on your obliques and ab muscles. 

How to perform Russian Twist

  • Hold a boat shape position with your body
  • Cross your wrists against each other
  • Move your arms to the left and then to your right
  • Repeat the move at least 20 times

9. Rope Jumping

Rope Jumping

When it comes to concluding your circuit, getting involved in a quick heart-pumping workout is the best decision. All you need is a skipping rope and you're good to go. Rope jumping is a good aerobic workout that can help you burn calories. It is also a good weight loss workout routine that guarantees a good sweaty session.

All you need is a jumping rope and jump on the midsoles of your feet and land softly. 

If you're looking forward to begin a HIIT workout circuit then having a guidance will help. Download the FITPASS app and get FITCOACH - your A.I. Led Smart Fitness Coach feature where you will get curated and customized home workouts based on your fitness needs. 

Frequently Asked Questions
Is 30 minutes of HIIT a day enough to lose weight?

As per research, 30 minutes of HIIT a day can help you burn 500+ calories which can be beneficial for you in your weight loss journey. 

Does HIIT training reduce belly fat?

HIIT training helps in reducing belly fat. Exercises like burpees, high knees, and Russian twists directly target the area around your ab muscles which in turn leads to belly fat reduction. 

How fast can I lose weight with HIIT?

You can expect to lose approximately two to five pounds a week if you consistently follow performing HIIT routine. 

Can't find an answer? Reach out to our team directly at care@fitpass.co.in or dial 1800-5714-466.
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