10 Best HIIT Exercises to Burn Belly Fat Faster

Add these great exercises into your training.

These HIIT exercises to burn belly fat faster are a great addition to your general health, fitness and nutrition plan.

Unfortunately, you can’t target the fat on your midsection by doing ab exercises. So truly the best exercise that you can do to reduce your belly fat is the exercise of self-control when it comes to your diet and what you eat daily.

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However, even though your diet will always be the main determining factor for how many calories you take in, there are certain exercises that burn far more calories than others, and these exercises can be used to boost the number of calories you burn on a weekly basis, which will help you burn more fat from your whole body including the fat on your midsection.

What is HIIT Training and How Does it Work?

HIIT stands for High-Intensity Interval Training, which is a type of exercise that involves alternating between short periods of intense activity and periods of rest or lower intensity activity.

During HIIT, you perform high-intensity exercises such as sprinting, jumping, or lifting weights for a short period of time, usually between 20 seconds to 2 minutes, followed by a brief recovery period. This pattern is repeated several times, typically for a total workout time of 20-30 minutes.

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The idea behind HIIT is that it allows you to get an effective workout in a shorter amount of time than traditional cardio exercises like running or cycling. Additionally, the high-intensity intervals can help increase your metabolism, burn more calories, and improve your cardiovascular fitness.

HIIT can be done with a variety of exercises, including bodyweight exercises, plyometrics, and cardio machines like the treadmill or stationary bike. It can be a challenging workout, but it can be modified to suit different fitness levels and goals.


Max Posternak is a fitness coach, personal trainer, and the founder of Gravity Transformation, a fitness and nutrition coaching company. He is a certified personal trainer with over 10 years of experience in the fitness industry, and he has helped thousands of people achieve their fitness goals through his coaching programs.

Gravity Transformation offers online coaching programs that combine customized nutrition and workout plans to help clients achieve their fitness goals. The company’s coaching programs are designed to be flexible and sustainable, allowing clients to fit their fitness and nutrition goals into their busy lifestyles.

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1. Medicine Ball Slam

2. Cable Woodchopper

3. Weighted Burpee

4. Kettlebell Swings

5. Kettlebell Long Cycle

6. Battle Rope

7. Prowler

8. Mountain Climber

9. Hammer Swing

10. Turkish Get-Up

Why are Kettlebell Swings Effective?

Kettlebell swings are an effective exercise because they work multiple muscle groups at once, including the hips, glutes, hamstrings, lower back, and core. They are a dynamic movement that requires power and coordination, making them a great exercise for building strength, power, and endurance.

Here are some reasons why kettlebell swings are effective:

They work multiple muscle groups: Kettlebell swings are a compound exercise that engage multiple muscle groups at once, including the hips, glutes, hamstrings, lower back, and core. This makes them an efficient way to work your entire lower body and core in one exercise.

They improve power and explosiveness: Kettlebell swings require you to generate power from your hips and transfer that power to the kettlebell. This explosive movement helps improve your power and explosiveness, which can be beneficial for sports and other activities.

They can improve cardiovascular fitness: Kettlebell swings are a high-intensity exercise that can get your heart rate up and improve your cardiovascular fitness.

They are a low-impact exercise: Unlike exercises like running or jumping, kettlebell swings are low-impact and put less stress on your joints. This makes them a good exercise option for people with joint pain or injuries.

They can be modified for different fitness levels: Kettlebell swings can be modified to make them easier or more challenging depending on your fitness level. For example, you can start with a lighter kettlebell and perform fewer repetitions, or increase the weight and perform more repetitions for a more challenging workout.

What is the Turkish Get Up Exercise?

The Turkish Get Up (TGU) is a strength exercise that involves getting up from the ground while holding a weight overhead. It is a full-body exercise that requires strength, coordination, and balance. Here are the steps to perform a Turkish Get Up:

  • Lie on your back with a kettlebell or dumbbell in your right hand, with your arm fully extended towards the ceiling.
  • Bend your right knee and place your right foot on the ground.
  • Press the weight up towards the ceiling and roll onto your left side, while keeping your arm extended.
  • Prop yourself up on your left elbow, while keeping your right arm extended and the weight overhead.
  • Push yourself up onto your left hand and lift your hips off the ground.
  • Sweep your left leg back and kneel on your left knee.
  • Stand up, keeping the weight overhead, and then reverse the steps to return to the starting position.

The Turkish Get Up is a challenging exercise that requires practice and proper form to perform correctly. It is important to start with a lighter weight and master the form before increasing the weight.

The exercise can be performed with a kettlebell, dumbbell, or even a sandbag. The Turkish Get Up is a great exercise for building overall body strength and improving mobility and coordination.

The Mountain Climber Exercise

The mountain climber is a bodyweight exercise that involves bringing your knees towards your chest in a high plank position, simulating the movement of climbing a mountain. Here are some benefits of the mountain climber exercise:

  • Cardiovascular fitness: The mountain climber is a high-intensity exercise that can increase your heart rate and improve your cardiovascular fitness.
  • Core strength: The mountain climber requires you to engage your core muscles to stabilize your body in the high plank position. Consistently performing mountain climbers can help improve your core strength.
  • Leg strength: The movement of bringing your knees towards your chest targets your hip flexors and quadriceps, which can help improve your leg strength.
  • Coordination and agility: The mountain climber requires coordination and agility as you alternate bringing each leg towards your chest in a fluid motion.
  • Flexibility: The mountain climber can help improve your flexibility, especially in your hip flexors, as you bring your knees towards your chest.
  • Full-body workout: The mountain climber is a compound exercise that works multiple muscle groups at once, including your core, legs, and upper body.

Overall, the mountain climber exercise is a great addition to any workout routine as it can improve your cardiovascular fitness, core and leg strength, coordination and agility, flexibility, and provide a full-body workout.

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