Trying to shrink that stubborn belly fat? You’re not alone. And the truth is, long slow cardio won’t cut it for everyone. That’s where HIIT comes in. High-Intensity Interval Training is like a fat-burning furnace. You push hard, rest short, and repeat. And the best part? You don’t need fancy equipment or hours at the gym.
In this post, I’ll walk you through 15 HIIT exercises that hit your belly fat hard and help you get lean fast. Whether you’re working out at home or sneaking in a quick session between meetings, these moves will fire up your core and keep the calories burning long after you’re done.
Let’s jump right into it.
What Makes HIIT So Good for Belly Fat?
Before we get into the exercises, let’s talk about why HIIT works so well.
When you do HIIT, your body goes through short bursts of intense effort. That effort gets your heart pumping and your metabolism skyrocketing. After you finish the workout, your body keeps burning calories to recover. This is called the afterburn effect. More calorie burn = less fat.
Now imagine combining that with moves that target your core. That’s double the impact.
Alright, ready for the good stuff?
1. Jump Squats
This one’s a burner for your legs and your belly.
Start in a squat. Explode up. Land softly. Repeat.
Do this for 30 seconds, then rest for 15 seconds.
It builds power and torches calories fast. Your heart rate will shoot up in seconds.
2. Mountain Climbers
Think of this as running in a plank.
Get into a plank position. Drive your knees in toward your chest one at a time.
Go fast, like you’re sprinting.
Target: core, shoulders, and belly. It also boosts cardio endurance.
3. Burpees
Everyone loves to hate them, but they work.
Stand tall. Drop down into a push-up position. Do a push-up. Jump your feet back in. Then leap up.
Repeat for 30 seconds.
Burpees are a full-body HIIT classic. You’ll feel the fat melting.
4. High Knees
This one’s like sprinting on the spot with your knees lifting high.
It lights up your abs while building endurance.
Pump your arms and go hard for 30 seconds. Rest 15. It feels simple but hits deep.
5. Plank Jacks
Start in a plank. Now jump your feet wide and together—like jumping jacks but horizontal.
It fires up your core while giving you cardio benefits.
Make sure your back stays straight. No sagging.
6. Jump Lunges
Alternate legs while lunging and add a jump in between. It challenges your balance, core, and lower body.
Explosive, sweaty, and effective.
Go for 30 seconds. It’s tough, but it gets results.
7. Bicycle Crunches
Lay on your back. Hands behind your head. Bring your elbow to the opposite knee, like you’re pedaling a bike.
This directly targets the obliques and upper abs.
Slow it down for control, or speed it up to boost the burn.
8. Russian Twists
Sit on the floor, knees bent. Lean back slightly and twist your torso side to side.
Hold a water bottle or dumbbell for extra challenge.
Great for trimming the waist and tightening the sides.
9. Skater Jumps
Think of speed skating. Leap from one foot to the other. Touch the ground with your opposite hand.
This move engages your legs, core, and balance.
It’s fun and torches a lot of fat.
10. Jumping Jacks with a Twist
Do regular jumping jacks, but when your feet come together, add a twist at your waist. Like turning side to side.
That twist hits your obliques and boosts calorie burn.
It’s simple, effective, and easy to do anywhere.
11. Flutter Kicks
Lie flat on your back. Hands under your butt for support. Now lift your legs a few inches off the ground and flutter kick them.
Tiny kicks, big burn.
Your lower abs will feel the fire.
12. Box Jumps or Step Ups
If you’ve got a sturdy box or step, use it.
Jump onto the box. Step down. Repeat.
This explosive move activates your legs and core while sending your heart rate sky high.
No box? Do fast step-ups.
13. Spiderman Plank
Start in a plank. Bring your right knee to your right elbow. Then switch sides.
Try not to let your hips sag.
This works your deep core muscles and improves your overall stability.
14. Lateral Shuffle with Touch
Shuffle quickly to one side. Touch the ground. Shuffle back. Repeat.
This works your legs, raises your heart rate, and strengthens your abs through side-to-side movement.
Feels like sports training, and it’s super engaging.
15. Jump Rope or Air Rope
Even if you don’t have a rope, mimic the motion.
Jump fast, keep your elbows close, and rotate your wrists.
This boosts coordination, burns fat, and keeps the belly in check.
Try doing it in intervals. 40 seconds on, 20 off.
How to Build a HIIT Belly Burn Circuit
Here’s a simple format:
- Pick any 5 of the above moves
- Do each one for 30 seconds
- Rest for 15 seconds in between
- Complete 3 rounds
- Rest 1 minute between rounds
You can switch exercises every round for variety.
Do this 3–4 times a week and you’ll notice changes. Your belly will feel tighter. Your clothes will fit better. And you’ll move with more energy.
HIIT is powerful because it doesn’t just burn fat. It makes you feel alive. The short bursts keep things exciting, and you never feel bored. Plus, your metabolism stays fired up for hours.
So if you’re ready to make your belly fat melt like butter, start with this. No gym. No stress. Just pure, sweaty, satisfying work.
