Fitness trainers and dietitians agree that the key to losing weight isn't just about exercising hard to burn calories. Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [1], said that a big chunk of weight-loss success has to do with your diet. David Chesworth [2], an ACSM-certified personal trainer and wellness coach at Hilton Head Health [3], agrees and told POPSUGAR that the right nutrition plan is key, adding that a combination of High Intensity Interval Training (HIIT) [4] and diet can help with weight loss (especially with reducing belly fat [5]).
HIIT involves short intervals done at almost your max effort, followed by longer, slower recovery periods or rest. The secret to HIIT is in how hard you work during your intense intervals. Your goal is to work out at 90 percent of your max, which trains your body to work in anaerobic mode, which helps you become more efficient at producing and using energy [6]. The result? Your body's fat-burning potential increases, and the pounds melt away. Boom!
So HIIT is where it's at when it comes to getting lean, but how often do you need to do it to see results? ACE-certified fitness trainer John Kersbergen said, "The most efficient way to get results is to do some form of high-intensity interval training [7] (HIIT) for a total-body workout and to focus on strength training certain body parts (upper body, lower body, core) on different days of the week." And no need to suffer for hours at the gym. John said, "The whole workout including warmup doesn't need to be more than 45 minutes to be effective." And three to four times a week [8] is enough. That's totally doable, right?
If you can't do a whole 45-minute session, break it up throughout the day or aim for shorter workouts more often in the week. Keep reading for some HIIT workouts to get you started.
This 45-Minute HIIT Workout Will Help Shrink Your Belly
If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute HIIT workout [10], designed by ACE-certified fitness instructor John Kersbergen, is all you need to maximize your gym time and effectively lose weight in the shortest amount of time [11].
Equipment needed: jump rope (if you don't have one, just pretend!), and medium- to heavy-weight dumbbells (five to 20 pounds)
This 20-Minute HIIT Workout Is What You Need to Lose Belly Fat
Here's a basic 20-minute HIIT workout [12] designed to help you lose belly fat [13] by burning calories to decrease your overall body fat, revealing a slimmer, leaner tummy [14].
Equipment needed: jump rope (or just pretend)
30-Minute HIIT With Weights
Try this calorie-torching HIIT workout [15] from Equinox trainer Anja Garcia [16].
Equipment needed: medium-weight dumbbells
The Ultimate 20-Minute HIIT Bodyweight Workout For Weight Loss
This 20-minute HIIT workout [17] involves 10 basic bodyweight moves, many of which are plyometric exercises [18].
Equipment needed: none
30-Minute Calorie-Burning, Tabata-Style HIIT Workout
Take your HIIT workout to the next level with this super-Tabata sweat sesh [19] from Equinox trainer Raneir Pollard [20].
Equipment needed: medium-weight dumbbells
30-Minute HIIT Workout
If running isn't helping you lose weight, do this 30-minute HIIT workout [21] instead.
Equipment needed: medium to heavy dumbbells (10- to 20-pounders), and a kettlebell if you have it (or you can use one dumbbell)
40-Minute HIIT Workout With Dumbbells
If you're sweating it out at home, here's a basic HIIT workout plan [22] you can use. Just modify it based on the moves you prefer and the body parts you want to target (here's a list of example moves [23]).
Equipment needed: One pair of light dumbbells, and one pair of heavy dumbbells
45-Minute Calorie-Torching Tabata Workout
This 45-minute workout [24] is one of our hardest, but Equinox Tabata instructor Raneir Pollard [25]'s infectious energy will inspire you to push past your limits.
Equipment needed: none
30-Minute Running HIIT Workout to Speed Up Weight Loss
Here's a basic HIIT running workout [26] that can be done outside or on a treadmill.
Equipment needed: none
30-Minute Bodyweight HIIT Workout
This effective bodyweight HIIT workout [27] takes 30 minutes, it includes moves like jump squats and burpees, and you'll burn 300 calories!
Equipment needed: none (but you can add dumbbells to make it harder)
Get Ready to Burn Fat With This 40-Minute HIIT Workout
While you could spend money on a fitness trainer and a fancy gym, this effective workout [28] is absolutely free, it takes just 42 minutes, and you can do it anywhere as long as you have a pair of dumbbells.
Equipment needed: Only one pair of light- to medium-weight dumbbells is necessary (three to 15 pounds), but you may prefer to keep two sets on hand just in case you want to go lighter or heavier, depending on the exercise.
This CrossFit Workout Is One of the Most Intense 40-Minute Workouts You'll Ever Do
If you want an intense total-body workout [29], you've found it. This workout involves some fierce moves that will not only make your heart race and your breath huff and puff, but your muscles will also be pushed to the max.
Equipment needed: Cardio machine (or a jump rope or your own body), a kettlebell, a soft medicine ball, and a sturdy box or bench.
This 30-Minute Workout Is Insanely Intense and All About the Butt and Legs
This intense lower-body HIIT workout [30] doesn't give you much of a break and works you to the ground. You will be burning for three minutes straight until you get a sweet one-minute rest, only to go back to burning again.
Equipment needed: one medium dumbbell
16-Minute Bodyweight HIIT Workout
This 16-minute HIIT workout [31] involves eight basic bodyweight moves [32], many of which are plyometric exercises [33].
Equipment needed: none
A 30-Minute Tabata Session to Burn Some Serious Calories
This calorie-torching cardio and sculpting workout [34] is one of our hardest ever, but Equinox Tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it.
Equipment needed: none