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HIIT Fat Loss Circuit

High-intensity circuit combining strength and conditioning movements for a large calorie burn in minimal time.

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Follow-along video by growingannanas on YouTube — not affiliated with FitNest.

MCCoached byMaya Chen
HIITFat BurningWeight LossHome Workout
Difficulty 3 out of 5
Intermediate
Difficulty
30 min
Duration
340–460
Burn estimate (kcal)
4x/week
Frequency

Equipment required

  • Kettlebell
  • Bodyweight

Muscles targeted

  • Full Body
  • Core
  • Legs

The workout (18 total sets)

1

Burpee

Full Body · Bodyweight

4 × 12-15

45s rest

2

Kettlebell Swing

Full Body · Kettlebell

4 × 15-20

45s rest

3

Mountain Climber

Full Body · Bodyweight

4 × 30 sec

30s rest

4

Walking Lunge

Quadriceps · Bodyweight or Dumbbells

3 × 12 per leg

45s rest

5

Plank

Core · Bodyweight

3 × 45-60 sec

45s rest

Safety tips

  • Warm up thoroughly — HIIT on cold muscles raises injury risk.
  • Cap sessions at three to four per week to allow recovery.

Common mistakes

  • Sacrificing form for speed
  • Doing HIIT every single day

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition.