HIIT Workout Plan for Weight Loss

If your fitness goal is to lose fat, you need to train smart with an intelligent HIIT workout plan for weight loss.

Luckily for you, we’ve got exactly that.

These HIIT workouts are quick, challenging and will help you torch through excess fat reserves. Give them your all and watch the results materialize for yourself.

We’ve got you covered with sprints, resistance methods and even a killer AMRAP session that all offer hardcore, fat-burning intensity in under 20 minutes.

Read on to find out more.

What is a HIIT workout?

A HIIT workout plan is based around intervals of high effort, followed by short periods of complete or active rest. This is then repeated several times.

HIIT workouts are usually a short, sharp and intense version of cardio. The brevity of this type of training, along with its excellent fat burning properties make it a very popular choice for those looking to lose weight.

For example, you could sprint on an incline for around 30 seconds, then rest for a minute. This type of HIIT workout is usually repeated between 8-10 times and lasts for around 15-20 minutes. It’s easy to add this type of training to your existing workouts to up the intensity on your weight loss plans.

Not only is HIIT a quick and convenient way to add cardio to your sessions, it’s also one of the most effective methods of training for fat loss and muscle maintenance.

Studies show that this type of training can burn between 25-30% more calories than other lower intensity workouts [1].

The highly intense nature of the exercise forces your body into an anaerobic state, which then triggers the release of a hormone that increases fat oxidization [2]. This allows your body to release fat stores more readily, so you use it as energy.

The more you use it as energy, the less fat you’ll have on your frame.

Because you’re working so hard during the high intensity periods, you’re utilizing muscle to maintain a powerful performance. Just as in resistance training, by putting your muscles in the firing line, you’re telling your body to adapt and maintain the strength you already have.

One study found HIIT workouts not only help to burn fat, but also increase power output too [3].

Related article: HIIT Workouts for Women

Why do you need a HIIT workout plan?

Having a HIIT workout plan is a good way to ensure you stay on track with your weight loss goals. Going into the gym without a plan often leads to a lackluster workout and procrastination.

If you want results the best way to achieve them is to have a plan of action. It can help you hit the gym the optimal amount of times, improve adherence to your training goals and ensure every session is worthwhile.

By using tried and testing methods you can also optimize your results. A well informed HIIT workout plan can challenge your body in a way that burns fat, improves body composition and creates a strong, powerful physique.

We’ve created a HIIT workout plan for weight loss that will help your body target unwanted fat cells. Our plan is based around three different workouts, as science shows four 20-minute sessions a week can dramatically increase oxygen consumption and reduce body fat [4].

Check out our HIIT workout plan below.

 

HIIT workout plan for weight loss

Follow these four HIIT workouts every week for a month. For the best results you should be consistent and always challenge your body by running faster, lifting heavier and continually pushing yourself. This is the key to success with HIIT workouts.

Perform these four sessions throughout the week alongside resistance training and a calorie restricted diet for the best fat loss results. Remember to include at least two rest days in your weekly plan to give your body time to recover from the workouts.

Related article: Fat Torching, Muscle Growing HIIT Leg Workouts

The final rep

Add these to your normal gym routine and you’ll up the heat on your fat burning efforts. Not only are they time efficient, they’re proven to work too.

Just remember to keep pushing yourself to the max and these HIIT workouts for weight loss will help you transform both your fitness and your physique.

Try them out for yourself today.