Top 30 Weight Loss HIIT Workouts with Reps & Rest Times 

Warm- up Exercises 

 1. Jumping Jacks 30 seconds, 3 sets, 30 seconds rest 
 
 Target Muscles Legs, Arms, Cardio 
 
 Calories Burned 20- 30 per  nanosecond 
 
 2. Burpees 30 seconds, 3 sets, 30 seconds rest 
 
 Target Muscles Full Body, Cardio 
 
 Calories Burned 50- 60 per  nanosecond 
 
 3. Mountain Rovers 30 seconds, 3 sets, 30 seconds rest 
 
 Target Muscles Legs, Core, Cardio 
 
 Calories Burned 30- 40 per  nanosecond 
 
 4. Jumping Rope 30 seconds, 3 sets, 30 seconds rest 
 
 Target Muscles Legs, Cardio 
 
 Calories Burned 40- 50 per  nanosecond 
 
 5. High Knees 30 seconds, 3 sets, 30 seconds rest 
 
 Target Muscles Legs, Cardio 

 

 Calories Burned 20- 30 per  nanosecond 

 

 

 

 Upper Body Exercises 

 

 6. Push- ups 12 reps, 3 sets, 60 seconds rest 
 
 Target Muscles casket, Shoulders, Triceps 
 
 Calories Burned 10- 20 per  nanosecond 
 
 7. Box Jumps with Push- ups 12 reps, 3 sets, 60 seconds rest 
 
 Target Muscles casket, Shoulders, Triceps, Legs 
 
 Calories Burned 30- 40 per  nanosecond 
 
 8. Dumbbell Swings 15 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Shoulders, Back, Biceps 
 
 Calories Burned 15- 25 per  nanosecond 
 
 9. Jumping Dips 12 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Triceps, casket 
 
 Calories Burned 20- 30 per  nanosecond 
 
 10. Medicine Ball Slams 15 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Shoulders, Back, Core 
 
 Calories Burned 25- 35 per  nanosecond 

 

 

 

 Lower Body Exercises 

 

 16. Squats 12 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Legs, Glutes 
 
 Calories Burned 20- 30 per  nanosecond 
 
 17. Lunges 12 reps( per leg), 3 sets, 60 seconds rest 
 
 Target Muscles Legs, Glutes 
 
 Calories Burned 25- 35 per  nanosecond 
 
 18. Deadlifts 8 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Legs, Glutes, Back 
 
 Calories Burned 30- 40 per  nanosecond 
 
 19. Shin Raises 15 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Calves 
 
 Calories Burned 10- 20 per  nanosecond 
 
 20. Step- ups 12 reps( per leg), 3 sets, 60 seconds rest 
 
 Target Muscles Legs, Glutes 
 
 Calories Burned 25- 35 per  nanosecond 
 

 

 

 Core Exercises 

 

26. Hold a plank position for 30 seconds, complete 3 sets, and take a 30-second rest between each set. 
Target Muscles Core, Abs 
 
 Calories Burned 10- 20 per  nanosecond 
 
 27. Perform 15 repetitions of Russian Twists, complete 3 sets, and rest for 60 seconds between each set. 
 
 Target Muscles Obliques 
 
 Calories Burned 15- 25 per  nanosecond 
 
 28. Leg Raises 15 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Lower Abs 
 
 Calories Burned 10- 20 per  nanosecond 
 
 29. Bike Crunches 15 reps, 3 sets, 60 seconds rest 
 
 Target Muscles Abs, Obliques 
 
 Calories Burned 15- 25 per  nanosecond 
 
 30. Do 15 reps of Woodchoppers, complete 3 sets, and take a 60-second break between each set. 
 
 Target Muscles Obliques 
 
 Calories Burned 15- 25 per  nanosecond 

 

 

 

 Flash back to 

-Warm up before starting any HIIT drill 
 
- Take a break of 30 to 60 seconds between each exercise. 
 
- Choose exercises that work multiple muscle groups at formerly 
 
- Incorporate cardio exercises to meliorate cardiovascular health 
 
- Cool down after the drill to help injury