Best HIIT Workouts to Burn Fat and Build Strength in Under 30 Minutes

High Intensity Interval Training (HIIT) is a popular workout method that combines short bursts of intense exercise with periods of rest or lower intensity. It's an effective way to burn fat, build strength, and improve cardiovascular health in a short amount of time. If you're looking to make the most of your workout in under 30 minutes, then these HIIT workouts are perfect for you.

1. Tabata

Tabata is a popular form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest for 8 rounds, totaling just 4 minutes. You can do Tabata with exercises like squats, burpees, or mountain climbers to get your heart rate up and burn fat fast.

2. EMOM (Every Minute on the Minute)

EMOM workouts involve completing a set number of reps of an exercise at the start of every minute, then resting for the remainder of the minute. This structure keeps you moving and pushes you to work harder with each round. Try exercises like push-ups, lunges, or kettlebell swings for a full-body burn.

3. AMRAP (As Many Rounds As Possible)

AMRAP workouts challenge you to complete as many rounds of a set series of exercises as you can in a specific amount of time, usually around 20-30 minutes. This format pushes you to work efficiently and effectively, maximizing your calorie burn and building strength in the process.

4. CrossFit-style WODs

CrossFit-style Workouts of the Day (WODs) combine various functional movements like rowing, box jumps, or wall balls in a fast-paced, intense circuit. These workouts are designed to push your limits and improve overall fitness while burning fat and building strength.

5. Cardio + Strength Circuits

Combining cardio exercises like jumping jacks, high knees, or sprints with strength moves like push-ups, squats, or dumbbell presses creates a well-rounded HIIT workout that targets both fat loss and muscle building. Circuit training keeps your heart rate elevated and helps you burn more calories in less time.

Incorporate these best HIIT workouts into your routine to burn fat and build strength in under 30 minutes. Remember to warm up before starting any high-intensity exercise and cool down properly to prevent injury.