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The Best High-Intensity Interval Training (HIIT) Workout Routine

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

Because a wide variety of fitness and nutrition trends are in the media, it can be difficult to know which weight loss and fat burning philosophies are the most effective. If weight and fat loss is your goal, knowing the best way to burn fat for men and following simple healthy lifestyle tips is the solution. At the Fit Father Project, the philosophy for achieving better health is simple: Clean up your diet Work out regularly Take responsibility for your health Have a positive attitude Be more aware of general fitness and the overall impact of your decisions Dads over 40 lead busy lives and strive to balance work, family, and taking care of themselves. The Fit Father Project helps you achieve the perfect balance of each, and allows even the busiest dads to achieve their desired body weight and muscular physique. The Most Effective Fat Burning Workouts for Men Achieving and maintaining optimal health is possible for every father regardless of his initial body weight, body fat percentage, and busy schedule. Having the right tools in place and motivational support from health experts at the Fit Father Project is all it takes to get started on the road toward a longer, healthier, and happier life. Any form of new exercise helps you burn fat when you’re not accustomed to regular exercise. When you’re tight on time, high-intensity training gets you the best results possible in fewer minutes. It helps you build lean muscle mass in addition to shedding fat. While both are effective for fat burning, high-intensity interval training burns more fat in a shorter time frame than continuous cardiovascular exercise and traditional weight training when you’re tight on time. There are numerous ways you can complete high-intensity interval training (HIIT) to achieve maximum fat-burning results: #1 HIIT Cardio Training When you’re ready to shred up for summer, consider high-intensity interval cardio training at a gym or outdoors. When choosing this fat-burning method, you’ll begin with: A 5-minute warm up 1 minute of high-intensity sprinting 1-2 minutes of lower-intensity jogging Alternating high-intensity bouts with lower-intensity recovery periods for a total of 20-30 minutes If you’re at a gym, try different forms of cardiovascular exercise rather than simply running and jogging. For example, you can sprint for 1-2 minutes on a treadmill, walk to the next cardio machine, row at a high intensity for 1-2 minutes, and switch to a bike or elliptical machine for your next high-intensity bout. If you have access to a pool, consider HIIT swimming instead. #2 HIIT Cardio plus Resistance Training You can also complete high-intensity interval training with resistance training plus cardio workouts to burn fat AND build muscle. Examples of this are: Full Body HIIT Burpees for 1 minute Deadlifts for 1 minute Jumping jacks for 1 minute Squat to press with a medicine ball for 1 minute Rope jumping for 1 minute Plank rows (20 rows for each arm) Sit ups or crunches for 2 minutes Rest for 1-2 minutes Complete this circuit two more times Lower Body HIIT High knees for 1 minute Plyo box jumps for 1 minute Rope jumping for 1 minute Walking lungs (20 for each leg) Side to side jumps for 1 minute Step ups (20 for each leg) Leg raises for 2 minutes Rest for 1-2 minutes Complete this circuit two more times Upper body HIIT Rowing for 1 minute Dumbbell chest flies for 1 minute Burpees for 1 minute Triceps dips for 1 minute Weighted jumping jacks for 1 minute Biceps curls for 1 minute Weighted Russian twists for 2 minutes Rest for 1-2 minutes Complete this circuit two more times #3 HIIT Resistance Training Instead of traditional strength training, try HIIT resistance training instead to shred up in no time. During this HIIT workout, you’ll superset strength exercises by working opposite muscle groups continuously without resting between sets. For example, you might try: Upper Body HIIT Resistance Training Alternate 10-20 reps of biceps curls with 10-20 reps of triceps extensions for a total of 4-6 sets Rest for 1-2 minutes Alternate 10-20 reps of lateral arm raises with 10-20 reps of front arm raises and 10-20 reps of standing shoulder presses for a total of 4-6 sets Rest for 1-2 minutes Alternate 10-20 reps of bent-over reverse flies with 10-20 reps of dumbbell chest flies for a total of 4-6 sets Lower Body HIIT Resistance Training Alternate 10-20 reps of dead lifts with 10-20 reps of wide-stance dumbbell squats for a total of 4-6 sets Rest for 1-2 minutes Alternate 10-20 reps of walking lunges with 10-20 reps of calf raises for a total of 4-6 sets Rest for 1-2 minutes Alternate 10-20 reps (on each side) of single leg dead lifts with 10-20 reps of narrow stance squats for a total of 4-6 sets #4 Additional Fat-Burning Workouts In addition to HIIT workouts, change up your routine often and choose competitive sports at your local gym or with a city league to work different muscle groups and reduce excess body fat quickly. Try the following fat-burning sports activities in your free time: Basketball Racquetball Soccer Touch football Tennis Fun or mud runs Cross Fit competitions Clean Eating for Men 101 Changing your diet is the single best way to burn fat for men. Switching from the standard American diet to a clean fat-burning meal plan involves making a few simple dietary changes, such as: #1 Load Up on Vegetables, Protein, and Healthy Fats Non-starchy vegetables, protein, and healthy fats are the three main nutritious foods you’ll focus on when fat burning is your goal. That’s because non-starchy veggies are fiber-rich and fill you up without the extra calories, and protein and healthy fats boost satiety to keep you full longer and curb junk food cravings. Examples of foods to choose when fat burning is your goal are: Non-starchy vegetables: leafy greens, bell peppers, broccoli, cauliflower, tomatoes, cucumbers, mushrooms, asparagus, zucchini, green beans, and onions Protein foods: chicken, turkey, fish, seafood, eggs, low-fat cottage cheese, nonfat Greek yogurt, reduced-fat cheese, plant milk, tofu, seitan, and protein smoothies Healthy fats: oils, oil-based dressings, avocados, olives, nuts, seeds, and nut butters For best fat-burning results, aim to fill half of each plate with non-starchy vegetables, one-fourth of your plate with protein foods, and one-fourth of each plate with fiber rich-carbohydrates – such as peas, beans, lentils, other legumes, corn, sweet potatoes, quinoa, brown rice, oatmeal, and fruit. #2 Consider Meal Replacement Protein Shakes To make weight loss simple, especially when you’re on the go, try replacing one or two meals with a protein smoothie to reduce your overall calorie intake, boost satiety, and keep energy levels high during weight loss. Consider the Fit Father Project healthy protein shake recipes you can prepare at home using your favorite protein powder, containing about 300 calories per serving. These recipes are loaded with protein, healthy fats, and fiber to keep you full longer between meals. #3 Drink Water before Meals If you struggle with overeating at meal time, drinking water before meals can help! Studies show that drinking 2 cups of water within 30 minutes of eating helps you fill up and eat fewer calories during meals. Aim for a total daily water intake of 16 cups daily for men. #4 Try Intermittent Fasting Experiment with intermittent fasting to maximize fat burning results. Numerous methods for intermittent fasting and intermittent calorie restriction have been effective for weight loss in men in research studies. Studies show that intermittent energy restriction (alternating days of calorie restriction with normal eating days) is an effective fat loss strategy. Consuming all daily calories within an 8-hour window combined with resistance training helps decrease body fat in men, studies show. To implement these intermittent fasting strategies in a fat loss meal plan, try the following: Reduce your overall daily calorie intake six days weekly and allow yourself one cheat day each week. OR Eat all your meals and snacks between 8am and 6pm each day, or choose another 8-hour time block t
hat best fits your schedule. For effective weight and fat loss, reduce your usual energy intake by about 500-1,000 calories per day. For many men, this means eating 1,500-2,000 calories per day. #4 Drink Green Tea or Coffee Caffeine and other components of green tea and coffee appear to enhance weight and fat loss, according to numerous studies. Some reasons for this because of caffeine’s effects on increased energy expenditure, a lower energy intake, and better fat oxidation. Caffeine also gives you more energy during workouts, which helps boost calorie expenditure even more. #5 Try a Plant-Based Diet You don’t have to follow a vegetarian or vegan diet to effective shed pounds and body fat, but doing so is a fairly simple way to drop excess weight if you don’t mind nixing meat from your meal plans. Studies show that vegetarian diets, especially vegan (entirely plant-based) diets, appear to be more effective for weight loss than non-vegetarian diets. By carefully plant-based menus, you can still get all of the protein and other essential nutrients your body requires daily to function properly. #6 Eliminate Processed Foods Eating plenty of protein, healthy fats, and non-starchy veggies helps lower your craving for junk foods that hinder weight and fat loss. But if you’re struggling to eliminate all unhealthy foods at once, try nixing just a few from your diet initially and slowly eliminating the others over time Or, allow yourself a cheat day every no and then so you don’t feel deprived. Foods to slowly eliminate from a fat-loss diet include: Whole milk and other full-fat dairy foods Hot dogs, bacon, cold cut meats, and other processed meats High-fat cuts of red meats Fried foods Baked goods Sweets Sugary drinks Refined grains like white bread and regular pasta Prepackaged foods and other highly processed foods Alcoholic drinks The fewer of these foods you eat regularly the better your chance at slimming down, maintaining or building muscle, increasing energy, and maintaining lost weight for life. Should I Try Fat-Burning Supplements? Check in with your doctor to find out which fat-burning supplements may be a good match with your needs. Fat-loss supplements that have been successful in research studies for fat burning include: #1 Whey Protein Protein is known to boost satiety, help your body burn extra calories, and maintain lean muscle mass even during periods of calorie restriction. Numerous studies show the benefits of whey protein for fat loss. Try a whey protein smoothie after workouts or as a meal replacement when fat loss is your goal. #2 Probiotics Believe it or not, ingesting probiotics (healthy gut bacteria) appears to enhance weight and fat loss. Research shows that these tiny organisms help regulate appetite and food intake, and improve weight and fat loss in animal and human studies. Consider taking probiotics supplements or eat probiotics-rich foods like Greek yogurt, unsweetened kefir, or sauerkraut. #3 Fiber When eating a well-balanced fat-loss diet rich in fruits, vegetables, legumes, nuts, seeds, and whole grains, you shouldn't have a problem meeting fiber recommendations of 30-38 grams daily for men. However if you don’t always consume enough fiber or you'd like to enhance weight and fat loss, consider taking a fiber supplement. Studies show doing so often makes it easier to shed pounds. How Should I Begin My Fat Loss Journey? With so much information circulating about various fat-burning diet and exercise programs, it’s easy to feel overwhelmed and wonder where to begin your weight and fat loss journey. That’s why the Fit Father Project comes in handy for busy fathers seeking better health who don’t have much free time. The Fit Father Project 30X (FF30X) is a weight loss program that’s helped thousands of busy fathers like you build muscle, burn fat, get the six-pack abs they desire, and maintain their new muscular physique for life. When you sign up for FF30X, you’ll receive meal plans, menus, recipes, fat burning workouts, weekly newsletters, support from a community of fit fathers, Q&A sessions with health experts, and much more! To get started, sign up for the Fit Father Project's: FREE fat loss meal plan FREE muscle building workout FREE fat burning workout You’ll feel better, have more energy, drop excess body fat, gain strength and confidence, and lower your risk of chronic disease and early death – so you can be there for your friends and family when they need you the most. What do you have to lose? [one_day_meal_plan url=""] Erin Coleman Writer, The Fit Father Project A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.   [feature_box_creator style="1" width="" top_margin="" bottom_margin="" top_padding="" right_padding="" bottom_padding="" left_padding="" alignment="center" bg_color="#fffdde" bg_color_end="" border_color="#000000" border_weight="4" border_radius="" border_style="dashed" ]If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine - designed for you as a busy man… I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive: The simple & delicious Fit Father Meal Plan The metabolism boosting Fit Father 30X Workout (under 90 min/week) VIP email coaching where I'll personally walk you through the program Read the FF30X Program overview letter here to see how our plan can help you lose weight - without the complication & restriction of normal diets.[/feature_box_creator] *Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice - simply very well-researched info on the best way to burn fat for men.
HIIT (High-Intensity Interval Training) is very popular in today's fitness industry. fat burn interval training best HIIT workout You may already know that HIIT allows you to work out faster and more efficiently. So, it's not unusual to take the next step and ask, “what is the best HIIT workout?”

Research shows that the best HIIT workout routines can boost your weight loss, maximize muscle growth, and enhance your performance.

But you might not have realized that it can also increase your calorific burn after the workout and boost your flexibility.

HIIT is one powerful workout routine!

Now you know what it is, I’m going to show you 3 of the best HIIT workout routines to enable you to lift your game and feel the burn.

Workout 1 – Tabata

Tabata training is named after the Japanese scientist that discovered it.

tabata methodResearch on 2 groups of athletes showed that
those who undertook HIIT saw an improvement in their aerobic and anaerobic systems.

Athletes who trained at a moderate level simply saw an increase in aerobic fitness.

One exercise in a Tabata workout will last 4 minutes. You’ll work hard for 20 seconds then rest for 10 seconds.

Do the exercise 8 times in this fashion, and that’s the toughest 4 minutes you’ll ever know.

The results aren't just what makes this one of the best HIIT workout routines. You can select virtually any exercise, providing it targets large muscle groups.

You can even add some dumbbells if you want to push your limits.

man running up hills best HIIT workout The most important part of this routine is to give it maximum effort. You should feel like you are exhausted at the end of each exercise.

But, you only get a 1-minute rest between exercises!

You should be aiming to do 4 different exercises, which will equate to 20 minutes of exercise. It’s definitely one of the best HIIT workout routines and quite possibly the best workout you’ll ever have.

The idea is to push your maximum heart rate hard.

The Routine

Here‘s one routine for you to try:

man doing push up best HIIT workout

  • Push-UpsPick the push-up you find the hardest, whether standard, close grip, one leg, or your personal favorite. Do them for 20 seconds, rest for 10 and then repeat 8 times.

The push-up will work your chest, shoulders, triceps, and abs.

  • SquatsStand with legs shoulder-width apart. Lower yourself down until your hips are lower than your knees. Your back should stay in the same position.

Add some dumbbells to make it more difficult or even try our jump squats.

Again, 20 seconds on, 10 off for 4 minutes. This exercise targets your buttocks, thighs, and hips.

  • LungesSimply stand with feet shoulder-width apart and hands by your side. Move one foot forward so that the thigh is parallel to the floor. The calf on your back leg should also be parallel and just above the floor.

Come back to a starting position and repeat with 20 seconds on and 10 seconds off. It is advisable to switch legs each time.

This exercise targets your thighs, hamstrings, and buttocks.

best HIIT workout burpees

  • BurpeesStart in a standing position and then drop to a crouch, knees bent with hands on the floor. Kick your legs back to put yourself in a standing plank position.

Then bring your legs back forward into the crouch position and leap into the air. Your hands should reach as high above you as possible.

Again, repeat for 20 seconds and pause for 10 for 8 times.

This exercise will target your glutes, quads, arms, chest, abs, and hamstrings! You should have legs like lead when you finish.

Workout 2 – HIIT Cardio

This is a really easy boost to your usual routine. You simply need to choose an aerobic routine you love, whether running, cycling, spinning, swimming, or even walking.

best HIIT workout sprintingThe idea is to simply ramp it up a bit. Select your activity and switch between high and low intensity.

For example, start walking for 2 minutes, then sprint for 1 minute, then repeat for between 20 and 30 minutes.

It’s that simple! You can do it in an aerobic class, using cardio equipment or without any aids.

This is one of the best HIIT workout routines simply because it is so simple! The main advantage over Tabata HIIT is that you won’t need to be looking at your watch as much.

To really get the best HIIT workout, it is a good idea to alternate your training between the Tabata HIIT and cardio HIIT.

You could even try our 24-minute workout.

free fat burning workout

Workout 3 – HIIT Classes

If you take a look at what activities are going on in your area, you will probably find HIIT classes.

These can be a great way to start HIIT training. In fact, in many ways, they are the best HIIT workout available because:

  • You don’t need to time watch, just focus on the exercises you are told to do.
  • Motivation to do each workout will be higher as you need to be at a certain place.
  • You can compete against classmates as well as yourself to improve faster.
  • Weights can be easily added to make it more challenging.

best HIIT workout
It is important to verify that you have HIIT classes in your area and to commit to going.

As with any of the best HIIT workout routines, to really benefit, you’ll need to do them consistently.

Perhaps the best part about classes is that you don’t need to keep up with everyone else in the gym.

As long as you complete each exercise, your fitness level and health will improve. The fact that you’ll burn fat and build muscle is a welcome bonus!

Discover the Best HIIT Workout

HIIT increases your metabolic rate by switching it on and off rapidly.

best HIIT workoutIt will also stimulate growth hormone, which will increase your calorific burn for a long time after you've completed the workout!

The greatest thing about HIIT and why these are the best HIIT workout exercises is that they can be done anywhere. You don’t need expensive equipment, just the desire to succeed.

It’s also fast, you can always find the time to squeeze in a HIIT workout, and our free 24-minute workout can be the perfect addition to your HIIT training.

free fat burning workout

If you have limited time, this is the perfect solution.

You can train every day, working different muscles, and you’ll see and feel the benefits very quickly.

Don't forget, I'll be here every step of the way to help and guide you.

Your new friend & health coach,

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the best HIIT workout.


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Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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