The Best HIIT Workout For Fat Loss - It's Really Hard

The best HIIT workout for fat loss first and foremost is the one that you actually stick to.

Consistency is key and without it, your just another wannabe workout warrior.

You can research effective HIIT workouts till your blue in the face. But unless you take the time to perform these workouts on a consistent basis. You’re not going to see the results you want.

Anyway, notice how the title of this article is: The best HIIT workout for fat loss.

That’s FAT loss, not weight loss.

Weight is only a number on a scale. And it is a proven fact the number on the scale will always go down as long as you eat less than you burn.

It doesn’t matter if that weight comes from muscle, fat or any other source.

Which is why it isn’t usually optimal for achieving the best results.

The best HIIT workout for fat loss is a workout that focuses on, you guessed it, FAT.

What we’re aiming to do here is produce the highest rate of fat burn while preserving as much muscle as possible.

There are 3 ways to do this:

Option #1: Strength training 3-5 times a week combined with excessive amounts of cardio.

Option #2: Short intense HIIT workouts that focus on both strength and cardio combined.

Option #3: Give up on your dreams of ever becoming fit, eat some cake and watch TV.

For the sake of this article, let’s go with option #2: – Short intense workouts that focus on both the strength and cardio.

Now, I’m not going to lie.

It’s hard work.

And probably beyond what a beginner or even intermittent training enthusiast can even handle.

But if your willing to bite down and get stuck in. The results from the HIIT workouts you are about to uncover will surpass anything you’ve ever seen before.

Getting The Most From Your HIIT Workout

Ultimately, what we want to achieve is maximum fat burn in minimum time.

This is done by selecting exercises that provide immense strength benefits while also skyrocketing our heart rate.

By doing this we’re practically forcing our bodies to adapt by burning fat and preserving lean muscle. Your body has no other choice.

Below I’ve compiled a list of 10 of the exercises were going to use to turn your body into a fat burning furnace.

From there, we’re going to structure a very detailed HIIT workout to maximize your fat loss in minimum time. While also hanging on to as much muscle as humanly possible.

The Best HIIT Workout For Fat Loss – The Exercises

Exercise 1: Battle Ropes

First up we have the battle ropes.

If you’ve never tried this exercise before then your in for a treat.

Battle ropes are an awesome conditioning tool for packing on lean muscle mass and increasing your overall work capacity.

By working each arm independently they’re also great for removing strength imbalances.

Obviously the heavier the rope the harder you’ll have to work.

So as you can imagine, a thick battle rope can become quite exhausting very quickly if you’re not used to this type of training.

Increase The Intensity

Standing closer to the anchor point will increase the difficulty of the exercise. While standing further away will make it easier.

Also, try holding a squatting position while working the ropes and brace yourself for the intense burning in your quads.

Variations

Alternating Waves – Involves moving your arms independently. Continue to alternate your arms up and down as explosively as possible.
Rope Slams – Raise your hands and simultaneously slam both ropes to the ground together, repeating as long as required. Great for increasing core activity.

Exercise 2: Sledgehammer Swings

A sledgehammer, a big ass tire, and bad intentions are all you need to get busy with sledgehammer swings.

Great for improving your core strength as well as explosive speed and power.

Grip and forearm strength are also major players in this exercise.

Unfortunately, most people perform this exercise with either bad form or no form at all.

The best way I can explain how to perform sledgehammer swings correctly is to imagine you are swinging a bucket of water.

Start by placing your dominant hand further down the handle and start to swing, slowing down slightly as you reach the top of the swing and then engaging your core muscles to explode the sledgehammer down with speed and power.

Does Sledgehammer Size Matter

In a nutshell, Yes

You might think that the heavier the sledgehammer the better. But from my personal experience, this really isn’t the case.

I’ve found that using a lighter sledgehammer, increases that rate you are able to swing, ultimately increasing the work capacity and overall effectiveness of this exercise.

I would suggest either a 6, 8 or 12 lbs sledgehammer but no heavier.

See the video below to see the sledgehammer swing in action…

Exercise 3: Prowler Pushes

You know the intensely uncomfortable feeling you get when you know you’re about to puke.

Well, that’s exactly the feeling you’re going to get when you tackle this next beast of an exercise.

By far the best exercise for overall leg and core hypertrophy. The prowler push is guaranteed to add slabs of lean muscle to even the skinniest frame.

Another added benefit is that the prowler push is a functional movement that can also benefit is in everyday life.

Next time you run out of gas on the side of the road you can go ahead and just push it the rest of the way home.

Exercise 4: Hand Over Hand Prowler Pull

From the ashes of the prowler push comes his evil twin brother the prowler rope pull.

By simply attaching a heavy rope to a prowler you’ve now got probably the greatest back and bicep builder known to man.

A significant way of increasing muscular endurance in your arms, as well as grip strength and core stability.

But be warned, A few rounds of this bad boy can be as grueling as walking on broken glass while eating nails dipped in hot sauce.

Here’s a quick demo:

Exercise 5: Heavy Punch Out Drills

I’m a keen boxer but even I do my best to avoid punch out drills whenever possible.

Why?

Because there savagely difficult and afterward, I usually can’t lift my arms higher than my chest for the next 3 days.

But I suppose that’s how I know they work.

Punch out drills are critical for improving stamina and endurance in your arms as well as coordination.

And if you ever need to make this exhausting drill even worse, you can grab a pair of hand weights (1-5 Lbs) and go at it until your arms fall off.

Honestly, I’d rather take a kick in the nuts then this ever again.

Here’s a quick demo of a punch out drill:

Exercise 6: Burpees

So now we move on the energy-sapping monster that we all love to hate.

Burpees

The burpee is by far the king of conditioning exercises and nothing short of brutal on your cardio system.

If I was only allowed to do one exercise for the rest of my life it would be burpees.

Why?

It works all the major muscle groups in your body.
You can do it anywhere. At the gym, at home, on the dancefloor in a nightclub.
It has tremendous carry over to a multitude of other sports. You’ll run faster, jump higher and pretty much feel more energetic and happy in your daily life.

Most people, myself not included like to add a push up into the mix. But if you want to make it even harder then adding a tuck jump at the top of your burpee will increase the brutality of this exercise even more.

Check out this 100 burpee challenge to see how tough this exercise really is:

Exercise 7: Jump Rope

Again another superior exercise you can take with you anywhere.

Jumping rope is my go-to workout for maximum calorie burn.

It can be hard to get going at first especially if you’ve never picked up a jump rope before.

But once you become a Sensi master of the jump rope the options for a great effective workout become limitless.

It’s great for improving coordination, footwork and surprisingly can help increase bone density due to the low impact on the joints.

Exercise 8: Farmers Walk

Farmers walk or “loaded carries” as some might call them are another great exercise to add to your arsenal.

Who would have thought that picking up heavy ass weights and walking as for as long as possible would have the strength benefits that it would?

Benefits include improved core strength, work capacity, and muscle hypertrophy.

No wonder my mother look so jacked when I was a kid. She used to carry our weekly food shop over 2 miles from the store to where we lived.

Here’s a breakdown of the exercise below:

Exercise 9: Hill Sprints/Stair Runs

Hill sprints, stair runs, whichever you decide to do. They’re both going to leave your lungs craving oxygen more than Adam Richman craves pizza.

Without a doubt the best for kicking your cardiovascular endurance and muscle strength into overdrive.

Shorter stride from running uphill also creates less impact on your joints which not only increases bone density but also reduces your risk of injury as a result.

Exercise 10: Deadlifts

And last but not least we have the deadlift.

Without a doubt the best overall mass and strength builder in the business.

It’s safe to say that if you don’t have a deadlift somewhere in your routine. Then you don’t have a routine.

As you probably already know, deadlifting works more muscles than any other exercise and should be the cornerstone of your workout.

You’re going to see improved core stability, better posture, and boosted grip strength as a result of performing deadlifts regularly.

The Best HIIT Workout For Fat Loss – 6 Brutally Hard HIIT Workouts

So here they are. 6 insanely hard workouts for your consideration.

Care to try?

Workout 1: The Monster

So here’s how this workout is going to go down.

You’re going to need:

A Prowler
A thick rope to attach to the prowler (for rope pulls)
2 heavy ass dumbells (for farmers walk)

Now what you want to do is have your prowler set up at one end of your workout space (with the rope attached) and your heavy dumbells on the other side.

What your going to be doing is a prowler push…

…followed by farmers walks

…followed by prowler pulls

… and lastly, farmers walks (again)

That’s 1 round.

Rest 30 seconds to 1 minute depending on your fitness levels and repeat 4 more times for a total of 5 rounds.

Confused?

If you didn’t quite get that don’t worry, I’ve attached a little video below to make things a little clearer.

Just remember that instead of running back to the beginning, you’re going to be doing farmers walks. And then farmers walks once more when you have completed the prowler rope pulls.

Workout 2: The Swingers Workout

Things you’ll need:

- A Battle-rope
- A Sledgehammer (Anywhere from 6-12 lbs)

A Big Heavy Tire

Here’s a quick breakdown of the workout.

Battle ropes – 1 Minute (alternating waves or rope slams. It’s up to you)
Sledgehammer Swings – 1 Minute
Rest – 30 seconds to 1 minute (depending on your fitness level)
Repeat x5

With the sledgehammer swings make sure you alternate side after every swing to target your core from both sides.

I know it’s a fairly quick workout but performed with the maximum effort it’s an absolute killer.

Workout 3: The Cardio Crippler

Things you’ll need:

A Jump Rope
A Doctor (just in case)

Here’s how to do it:

Jump Rope – 1 Minute (sprinting in place or double unders)
Burpees – 1 Minute (Maximum Effort)
Rest 1-2 Minutes
Repeat x5

On the surface, it looks quite simple. But make no mistake this workout is barbaric.

Workout 4: Boxers Nightmare

This one is quite similar to the last workout. Only with more focus on arm endurance.

What You’ll need:

Access to a heavy bag
Boxing gloves

Here’s how to do it:

Non-stop 1-2 punches on the heavy bag – 1 Minute
Burpees – 1 Minute
Rest – 1-2 Minutes
Repeat x5

This one is seriously brutal on your endurance and you’re not going to be able to lift your arms for a least a week afterward.

Workout 5: Run Motherf****r Run

What you’ll need:

Running shoes
A steep hill (an incline treadmill is also acceptable)

Here’s how to do it:

Sprint – 30 Seconds
Rest – 60-90 Seconds
Repeat x10

Now I know hills come in all shapes and sizes and some may take longer to conquer than others. This sprint to rest ration is merely used as a guideline. Feel free to adjust this workout accordingly based on your needs. Simply sprint, walk back down the hill and repeat.

If it gets too easy, feel free to add in some body-weight training in between sets as demonstrated below;

Workout 6: Dead On Your Feet

And last but certainly not least we have an awesome killer deadlift workout.

This is a time-based challenge and it’s going to test your metal like no other workout ever will.

Here’s what you’ll need:

A barbell
Very heavy weights
A Deathwish

Here’s how to do it:

Deadlift – 20 Minutes
Passout – As long as needed to come to your senses

There’s no better way to condition your entire body than with a timed deadlift challenge.

Simply set your timer and pick the bar up as many times as humanly possible within the 20 minutes time limit.

I recommend using a weight you can deadlift for anywhere from 5-8 reps on your first set.

Trust me by the time you get to the 20-minute mark, you’ll barely be able to do one.

See the 20-minute deadlift challenge in action below:

Wrapping things up

Remember, the effort you put into each and every training session you do is what really makes the workout effective.

You’re going to find it hard to push through the first few times you try any of these workouts but keep at it and I promise that you’re going to burn fat faster than you can melt an ice swan in a volcano.

Have you tried any of these workouts? Let me know what you think in the comments below…

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