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30 Minute HIIT Workouts for Fat Loss That Actually Work!

30 Minute HIIT Workouts for Fat Loss That Actually Work!

If you’re like one of the millions of people on the internet trying to understand whether fat loss is even possible through gimmicks like HIIT workouts, let’s end your struggle and give you the final answer.

Can You Lose Fat with HIIT Cardio? How many calories does a 30-minute HIIT workout burn?

Yes. And… no.

Short answer: you can’t do HIIT on a daily basis, but that doesn’t mean that HIIT workouts can’t burn the alleged 450 calories / 30-minute workout.

That’s probably the most number of calories you can burn in 30-minute activities.

Moreover, HIIT also helps burn more fat at rest provided that you work your muscles with the intended high intensity.

So, yeah. If you could do 30 minutes of HIIT and work the same muscles with the same destructive intensity on a daily basis, you may burn through fat in less time.

Is working out 30 minutes a day enough to lose weight?

It is possible to burn considerable amounts of fat by exercising for 30 minutes on a daily basis. Combined with a healthy diet, it is very much possible to lose weight.

However, it’s recommended that you always keep trying to elongate your workout durations or increase the intensity (e.g., by increasing pace and weights, decreasing rest times, etc.).

Is 30 minutes of HIIT every day enough to lose weight?

After reading up and asking hundreds of sources, the only thing that was clear was that there are certain conditions that need to be fulfilled in order for 30 minute HIIT workouts to burn fat enough to lose a few inches down the waistline.

There is much to know in terms of what fat actually is and how we gain and lose belly fat. Moreover, you also need to know whether what you intend to do is indeed a HIIT workout.

For example, if you think that you can engage in an hour or two-hour long HIIT workout every day, you’re wrong.

Unless you’re going for regular cardio, which isn’t really HIIT but will still be subject to the same conditions when it comes to losing weight.

HIIT implies highly intense training. What this means is that you will be destroying your muscles to their fullest extent!

Obviously, you can’t do this on a daily basis unless you have super regenerative powers because your muscles require time to recover.

So, it’s clear that you can’t rely on just a HIIT workout for fat loss to be your only choice.

Having said that, you can engage in other weight loss regimens and workouts that can be added and used in place of HIIT workouts when you’re recovering.

After all, whether you go for a full body HIIT workout for 30 minutes or a 30 minute LISS session directed at toning your muscles, you will be burning through fat nonetheless.

Sure, a 30-minute HIIT workout can accelerate your fat burning like nitrous in a car racing game for a while. But continuing the race will eventually get you to that finish line.

If all you find yourself with in a day is half an hour and you’re searching for an answer to the following question:

What’s the best 30 minute workout that targets burning fat?

The answer is 30-minute HIIT workouts for fat loss that actually work. But does this mean that HIIT is necessary for fat loss?

No. But it certainly increases your chances of losing fat around your waist.

HIIT workouts are known for being less time-consuming and highly effective for getting Excess

What are those you’re wondering? Let’s get down to it.

How Do 30 Minute HIIT Workouts for Fat Loss Work?

High-Intensity Interval Training involves low and high-impact workouts comprising endurance and strength exercises that can be done with or without weights.

A lot of people ask whether HIIT is related to set structures and if doing super, drop and giant sets.

The answer is, yes. It’s very much related. In fact, you’ll find that these sets are a form of high-intensity training as well.

Since you do them until you’re completely exhausted, you can be sure that you’re doing the absolute best that you can.

When it comes to HIIT for weight loss, people often consider it to be a shortcut to losing weight.

Whereas, that’s hardly the case. Losing weight is a complex task that mostly depends upon your diet.

High-intensity exercises that involve aerobic and anaerobic exercises will eventually help you build mass and strength and burn calories at rest.

But your diet will decide what goes into your body and whether it’s burning more calories than it’s getting.

Moreover, HIIT workouts will also help you turn those love handles into abs in no time. Just make sure to follow whatever regimen you choose wholeheartedly.

Below, you’ll find the best workouts to lose fat. With the following variations of 30 minute HIIT workout for fat loss, you can choose the exercises that seem to appeal to your preference.

30 Minute HIIT Workouts for Weight Loss

If you’re just starting out and wondering what the best 30 min workout for beginners would be, the answer’s HIIT. Here’s how.

You’re going to be performing 3 rounds comprising 8 exercises each that will be performed simultaneously.

There will be a variable period for rest in between rounds depending upon your skill and expertise.

Here’s a breakdown to get you started:

Program 1: 30 Minute HIIT Workout for Fat Loss

Total Workout Duration = 3 Rounds

Exercises in Each Round = 8

Break Between Exercises = 0 seconds

Break Between Rounds = 90-120 seconds





Mountain Climbers


Jump Squats




Reverse Crunch


Tricep Dips







This workout has answered a question that has been asked by millions:

Can you lose fat with HIIT Cardio?

A 30-minute HIIT cardio workout is a great standalone workout routine as well as a warmup to be included in other forms of training. You can use this to your advantage in many situations other than just doing regular cardio.

It is plausible that you can lose considerable amounts of fat with regular cardio.

However, it’s still recommended that you incorporate a healthy regimen that spans across your whole musculoskeletal system and ensures that you don’t just get stamina but also strength, flexibility, endurance and hypertrophy.

Program 2: 30 Minute HIIT Workout for Fat Loss

This program involves a 5-minute warmup followed by 4 Rounds that will consist of 1-minute workouts that will need to be repeated 4 times before you can take a minute’s rest and start the next round.

Here’s a breakdown of this 30 minute HIIT workout routine:

  • 5-Minute Warmup
  • Round 1 (and Rest)
  • Round 2 (and Rest)
  • Round 3 (and Rest)
  • Round 4 (and Rest)
  • 5-Minute Cooldown

Here’s a breakdown of how a Routine:

30-second exercise + 30-second exercise = 1 minute workout

Repetition for Round 1 = 4 times

Total Time for Round 1 = 4 Minutes

Rest Between Rounds = 1 Minute

Now that you know what you’re going to be doing, let’s take a look at the exercises involved in the 30 minute HIIT workout for weight loss:




Jumping Jacks

1 Minute

Inchworms / Caterpillar

1 Minute

DB OH Press

1 Minute

Jumping Jacks

1 Minute


1 Minute


You should be feeling your heart rate being elevated by now. Use the momentum and don’t stop until you’re done with round 1.

Round 1



Jumping Jacks

30 Seconds


30 Seconds


Repeat these exercises 4 times and take a minute to rest before moving on to round 2.

Round 2




30 Seconds


30 Seconds

 Repeat these exercises 4 times and take a minute to rest before moving on to round 3.

Round 3



High Knees

30 Seconds

Russian Twists

30 Seconds


Repeat these exercises 4 times and take a minute to rest before moving on to round 4.

Round 4



Butt Kicks

30 Seconds


30 Seconds


You should take a minute to rest before coming over to the cooldown exercises given below.

Cooldown Exercises:



Torso Twists

1 Minute

Seated Twist

1 Minute

Sumo Squat Stretch

1 Minute

Up Dog

1 Minute

Child's Pose

1 Minute



There you have it. These 2 30-minute HIIT workouts for fat loss that actually work will eventually help you get leaner and achieve your weight loss goals.

Just make sure to follow a comprehensive regimen that involves a healthy diet and regular exercises that target all the muscles in your body.

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