HIIT workout for fat loss: increase your metabolism with this five-move routine

With this exclusive HIIT workout for fat, it only takes 25 minutes to build muscle and drop pounds

HIIT workout for fat loss
(Image credit: Getty Images)

This five-move HIIT workout for fat loss is a time-efficient way to hit your fitness goals. Whether you want to burn fat or build strength, this quick, high-intensity routine raises your heart rate for long-lasting results in just 25 minutes.

The session, designed by the team at F45 Training, includes some of the best exercises for weight loss, and you won't need any equipment to get started. The key to its efficiency and fat-burning results is intensity.

You'll do each exercise for 40 seconds, take a 20-second break, then start on the next move. Once you reach the end of the five-move routine, you'll repeat the round five times for a heart rate-raising, metabolism-boosting workout.

This exclusive HIIT workout for fat loss was put together by Amy Brook-Partridge, a trainer at F45 Ealing. The routine combines high-intensity cardio exercises, like lunge jumps, with strength-building moves, including planks and push-ups.

According to Amy, "you have the best of both worlds in one workout." She explains, "cardio workouts burn more calories than a weight-training, but your metabolism is [raised] for longer after weights... and resistance is better for building muscle."

HIIT workout for fat loss: 5 moves to torch fat

If you're ready to get started, we've detailed all the moves you need below and guidance on safely doing them. It's worth keeping one of the best water bottles for the gym nearby so that you can stay hydrated during the short breaks. 

1. High knees and single-leg deadlift

Single leg deadlift

(Image credit: F45/Amy Brook-Patridge)

The explosive part of this move gets the heart pumping and improves cardiovascular endurance. Introducing a single-leg deadlift will promote stability and strengthen and tone your glutes. You can also spread the toes of your standing leg and push them into the ground for better balance.

  • Stand tall with your back straight and core engaged. Start running on the spot, bringing your knees up to waist level for ten repetitions, and pumping your arms for propulsion.  
  • Then, plant one leg firmly on the ground while hinging at the hips and leaning forward, ensuring the raised leg is straight as it comes back, keeping your back straight and reaching down to the ground. Come back to a standing position and switch legs. 

2. Mountain climbers and shoulder taps

Mountain climber exercise

(Image credit: F45/Amy Brook-Patridge)

Mountain climbers are an excellent way to combine resistance and cardio training in one movement, using many muscle groups to strengthen arms, shoulders, core, and legs. 

Using multiple muscle groups increases your heart rate, helping you burn more calories. While adding shoulder taps increases that strengthening element, leading to muscle development and fat burning.  

  • Start in a plank position, ensuring your shoulders are over your wrists with the core engaged. Pull your knees into your chest towards your elbows one at a time, using your abs to pull your legs in.  
  • After ten mountain climbers, hold still in a plank position keeping your core, quads, and glutes engaged, then use one hand to tap the opposite shoulder. Do this six times, alternating the raised hand. 

3. Jumping lunges and alternating lunge pulses

Lunge exercise

(Image credit: F45/Amy Brook-Partridge)

Plyometric exercises such as jumping lunges involve exerting maximum force over a short time. This increases muscle power, explosiveness, and body control.

It also helps you increase your calorie burn, leading to greater fat loss. If you struggle with jumping lunges, you can take out the jump. 

  • Stand tall with your back straight, then jump to a lunge position and repeat on the other side. Your knees shouldn't be past your toes and keep them straight and your chest proud. Repeat five times on each side. 
  • For the pulses, start in a lunge and bring your back knee as close to the ground as possible while keeping your chest up. Pulse six times, then come up and switch to the other side. 

4. Push up combination

Push up

(Image credit: F45/Amy Brook-Patridge)

The push up is a great anytime, anywhere exercise and not only works the chest area but is a great all-body workout, training your shoulders, core, legs, and glutes. 

By making muscle gains in these areas, you also promote fat loss. Breathe out as you push back up and suck your core in to support your lower back.  

  • 5 x wide push ups: begin with your arms wider than shoulder-width apart, either on knees or toes. Then, as you move toward the floor, keep your core engaged.  
  • 5 x regular push ups: move your hands to under your shoulders and move towards the floor for five reps, keeping core engaged and not letting your back dip. 
  • 5 x tricep push ups: move your hands so forefingers can touch and keep elbows close to your body. Then bring the body down and back up for five reps.

5. Side plank

Side plank position

(Image credit: F45/Amy Brook-Patridge)

The plank is an isometric exercise that engages multiple muscle groups, from your core to shoulders and quads. Isometric exercises involve holding a static position for a length of time and help improve strength and endurance.  

  • Start on one side with your elbow underneath your shoulder and your hips raised. Switch over after 20 seconds or hold for the full 40 seconds and switch sides each round. 
James Frew
James Frew

James is a London-based journalist and Staff Writer at Fit&Well. He has over five years experience in fitness tech, including time spent as the Buyer’s Guide Editor and Staff Writer at technology publication MakeUseOf. In 2014 he was diagnosed with a chronic health condition, which spurred his interest in health, fitness, and lifestyle management.


In the years since, he has become a devoted meditator, experimented with workout styles and exercises, and used various gadgets to monitor his health. In recent times, James has been absorbed by the intersection between mental health, fitness, sustainability, and environmentalism. When not concerning himself with health and technology, James can be found excitedly checking out each week’s New Music Friday releases.