{"id":18134,"date":"2025-06-05T16:19:55","date_gmt":"2025-06-05T16:19:55","guid":{"rendered":"https:\/\/opulentglowstore.com\/?p=18134"},"modified":"2025-06-05T16:19:55","modified_gmt":"2025-06-05T16:19:55","slug":"15-hiit-exercises-to-burn-belly-fat","status":"publish","type":"post","link":"https:\/\/opulentglowstore.com\/?p=18134","title":{"rendered":"15 HIIT exercises to burn belly fat"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<p> Looking to slim down your midsection fast? HIIT exercises to burn belly fat are a quick and effective way to boost your metabolism and lose the stubborn fat.<\/p>\n<div>\n<p>It is not easy to get rid of belly fat. Between long work hours, stress, irregular meals, and lack of movement, you may find yourself stuck with extra inches around your midsection. And even with strict diets and endless ab workouts, shedding belly fat can feel like an uphill task. The truth is that targeting belly fat is not just about crunches. It requires a mix of the right moves and intensity. This is where HIIT or high-intensity interval training comes in. HIIT exercises to burn belly fat are a proven way to burn calories, boost metabolism, and shed those extra kilos.<\/p>\n<h2>HIIT exercises to burn belly fat<\/h2>\n<p>Here are the 15 most effective HIIT exercises to <a href=\"https:\/\/www.healthshots.com\/fitness\/weight-loss\/squats-for-belly-fat-reduction\/\">burn belly fat<\/a> and shed those extra kilos:<\/p>\n<h3>1. Jump squats<\/h3>\n<ul>\n<li>Stand with feet shoulder-width apart, hands at your sides.<\/li>\n<li>Lower into a squat, keeping your upper body tight and your core engaged.<\/li>\n<li>Jump as high as possible while swinging your arms up.<\/li>\n<li>Land softly back into a squat position and repeat.<\/li>\n<\/ul>\n<h3>2. Jumping lunges<\/h3>\n<ul>\n<li>Start in a lunge position with your right foot forward and left foot back, both knees bent at 90 degrees.<\/li>\n<li>Jump explosively, switching legs mid-air.<\/li>\n<li>Land softly with your left foot forward and right foot back, then immediately go into the next jump.<\/li>\n<li>Maintain balance and proper form with your core engaged throughout.<\/li>\n<\/ul>\n<figure id=\"attachment_118847\" aria-describedby=\"caption-attachment-118847\" class=\"wp-caption alignnone\"><img loading=\"lazy\" class=\"wp-image-118847 size-full\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39.jpg\" alt=\"woman doing hip exercises\" width=\"1600\" height=\"900\" srcset=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39.jpg 1600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-300x169.jpg 300w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-1024x576.jpg 1024w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-768x432.jpg 768w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-600x338.jpg 600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-200x113.jpg 200w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-1536x864.jpg 1536w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-159x90.jpg 159w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-370x207.jpg 370w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-223x125.jpg 223w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-627x354.jpg 627w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-141x79.jpg 141w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-207x116.jpg 207w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39-150x84.jpg 150w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\"\/><figcaption id=\"caption-attachment-118847\" class=\"wp-caption-text\">Lunges can also help you get wider hips! Image courtesy: Adobe Stock<\/figcaption><\/figure>\n<h3>3. Russian twists<\/h3>\n<ul>\n<li>To perform one of the best HIIT exercises to burn belly fat, sit on the floor with knees bent and feet flat, leaning back slightly.<\/li>\n<li>Hold a weight or medicine ball with both hands in front of your chest.<\/li>\n<li>Twist your torso to the right, bringing the weight beside your hip.<\/li>\n<li>Twist to the left in the same motion.<\/li>\n<li>Keep your core tight and back straight throughout the movement.<\/li>\n<\/ul>\n<h3>4. High knees<\/h3>\n<ul>\n<li>Stand tall with feet hip-width apart.<\/li>\n<li>Start running in place, bringing your knees up to waist height.<\/li>\n<li>Pump your arms as you move to increase intensity.<\/li>\n<li>Keep your core engaged and land lightly on your feet.<\/li>\n<\/ul>\n<h3>5. Plank jacks<\/h3>\n<ul>\n<li>Start in a <a href=\"https:\/\/www.healthshots.com\/fitness\/muscle-gain\/exercises-to-improve-plank\/\">high plank<\/a> position with hands under shoulders and feet together.<\/li>\n<li>Jump your feet out to the sides like a jumping jack.<\/li>\n<li>Jump your feet back to the starting position.<\/li>\n<li>Keep your hips stable and core tight throughout. This is one of the best HIIT exercises to burn belly fat.<\/li>\n<\/ul>\n<h3>6. Mountain climbers<\/h3>\n<ul>\n<li>Begin in a high plank position.<\/li>\n<li>Move your right knee toward your chest.<\/li>\n<li>Quickly switch legs, bringing your left knee forward while extending the right leg back.<\/li>\n<li>Continue alternating legs at a fast pace, keeping your back flat.<\/li>\n<\/ul>\n<h3>7. Bicycle crunches<\/h3>\n<ul>\n<li>Lie on your back with your hands behind your head and your knees bent.<\/li>\n<li>Lift your shoulders and legs off the ground.<\/li>\n<li>Bring your right elbow toward your left knee while extending your right leg.<\/li>\n<li>Switch sides, bringing your left elbow to your right knee.<\/li>\n<li>Keep alternating sides in a pedaling motion.<\/li>\n<\/ul>\n<figure id=\"attachment_94683\" aria-describedby=\"caption-attachment-94683\" class=\"wp-caption alignnone\"><img loading=\"lazy\" class=\"wp-image-94683 size-full\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1.jpg\" alt=\"A woman doing bicycle crunches for abs\" width=\"1600\" height=\"900\" srcset=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1.jpg 1600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-300x169.jpg 300w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-1024x576.jpg 1024w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-768x432.jpg 768w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-600x338.jpg 600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-200x113.jpg 200w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-1536x864.jpg 1536w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-159x90.jpg 159w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-370x207.jpg 370w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-223x125.jpg 223w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-627x354.jpg 627w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-141x79.jpg 141w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-207x116.jpg 207w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/11\/15163438\/ab-crunches-1-150x84.jpg 150w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\"\/><figcaption id=\"caption-attachment-94683\" class=\"wp-caption-text\">Bicycle crunches engage your core and must be done in the right manner. Image courtesy: Freepik<\/figcaption><\/figure>\n<h3>8. Box jumps<\/h3>\n<ul>\n<li>To perform one of the best HIIT exercises to burn belly fat, stand in front of a sturdy box or platform.<\/li>\n<li>Lower into a slight squat, then explode upward, jumping onto the box.<\/li>\n<li>Land softly with both feet flat and knees slightly bent.<\/li>\n<li>Step or jump back down and repeat.<\/li>\n<\/ul>\n<h3>9. Side plank with hip dips<\/h3>\n<ul>\n<li>Get into a side plank on your right elbow with feet stacked.<\/li>\n<li>Lower your hips toward the ground without touching it.<\/li>\n<li>Raise your hips back to plank position.<\/li>\n<li>Repeat for reps, then switch to the left side.<\/li>\n<\/ul>\n<h3>10. Burpees<\/h3>\n<ul>\n<li>Stand upright with feet shoulder-width apart.<\/li>\n<li>Lower into a <a href=\"https:\/\/www.healthshots.com\/fitness\/staying-fit\/squats-benefits\/\">squat position<\/a> and place your hands on the ground.<\/li>\n<li>Jump your feet back into a plank position.<\/li>\n<li>Do a quick push-up.<\/li>\n<li>Jump your feet forward to your hands, then explode up into a jump.<\/li>\n<\/ul>\n<h3>11. Battle ropes<\/h3>\n<ul>\n<li>Grab a rope in each hand, standing with knees slightly bent.<\/li>\n<li>Slam both ropes down simultaneously, then quickly raise them again.<\/li>\n<li>Alternate waves by moving each arm up and down rapidly.<\/li>\n<li>Maintain a steady pace and a tight core. This is one of the best HIIT exercises to burn belly fat.<\/li>\n<\/ul>\n<h3>12. Kettlebell swings<\/h3>\n<ul>\n<li>Stand with feet wider than hip-width, kettlebell in both hands.<\/li>\n<li>Bend your knees slightly and swing the kettlebell between your legs.<\/li>\n<li>Thrust your hips forward to swing the kettlebell up to shoulder height.<\/li>\n<li>Let it swing back naturally and repeat the motion.<\/li>\n<li>Keep your back flat and use your hips, not your arms, for power.<\/li>\n<\/ul>\n<figure id=\"attachment_136139\" aria-describedby=\"caption-attachment-136139\" class=\"wp-caption alignnone\"><img loading=\"lazy\" class=\"wp-image-136139 size-full\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell.jpg\" alt=\"strength training exercises\" width=\"1600\" height=\"900\" srcset=\"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell.jpg 1600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-300x169.jpg 300w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-1024x576.jpg 1024w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-768x432.jpg 768w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-600x338.jpg 600w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-200x113.jpg 200w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-1536x864.jpg 1536w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-159x90.jpg 159w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-370x207.jpg 370w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-223x125.jpg 223w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-627x354.jpg 627w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-141x79.jpg 141w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-207x116.jpg 207w, https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2025\/02\/18153024\/kettlebell-150x84.jpg 150w\" sizes=\"auto, (max-width: 706px) 89vw, (max-width: 767px) 82vw, 740px\"\/><figcaption id=\"caption-attachment-136139\" class=\"wp-caption-text\">Kettlebell swings can strengthen your upper body! Image courtesy: Adobe Stock<\/figcaption><\/figure>\n<h3>13. Cycling sprints<\/h3>\n<ul>\n<li>To perform this one of the best HIIT exercises to burn belly fat, use a stationary bike or spin bike.<\/li>\n<li>Pedal at a low resistance to warm up.<\/li>\n<li>Sprint at full speed for 20-30 seconds, increasing resistance slightly.<\/li>\n<li>Recover at a slower pace for 40-60 seconds.<\/li>\n<li>Repeat the sprint-recovery cycle for several rounds.<\/li>\n<\/ul>\n<p><strong>Health Shots Recommends: <\/strong><a href=\"https:\/\/www.healthshots.com\/fitness\/staying-fit\/best-spin-bikes\/\">6 best spin bikes to make the most of indoor cycling<\/a><\/p>\n<h3>14. Speed skaters<\/h3>\n<ul>\n<li>Start in a slight squat position.<\/li>\n<li>Jump to the right, landing on your right foot and swinging your left leg behind you.<\/li>\n<li>Jump to the left, switching legs and arms.<\/li>\n<li>Keep alternating sides, moving quickly, and staying low.<\/li>\n<\/ul>\n<h3>15. Plank shoulder taps<\/h3>\n<ul>\n<li>Get into a high plank position with feet slightly apart.<\/li>\n<li>Tap your left shoulder with your right hand.<\/li>\n<li>Return your hand to the floor and tap your right shoulder with your left hand.<\/li>\n<li>Continue alternating without letting your hips sway.<\/li>\n<\/ul>\n<p>Performing these HIIT exercises to burn belly fat regularly can help you get back in shape quickly!<\/p>\n<div class=\"faqAccordion\">\n<p><span>Related FAQs<\/span><\/p>\n<div class=\"faqBlock\">\n<h3>How often should I do HIIT workouts?<span class=\"plusicon\"\/><\/h3>\n<div class=\"faqMore\">\n<p>Doing HIIT 3\u20135 times a week can be effective to lose weight. It is important to allow recovery days in between to avoid burnout and injury.<\/p>\n<\/div>\n<\/div>\n<div class=\"faqBlock\">\n<h3>How long should a HIIT session be?<span class=\"plusicon\"\/><\/h3>\n<div class=\"faqMore\">\n<p>HIIT sessions can range from 15 to 30 minutes. The key is intensity, short bursts of effort followed by brief recovery periods. Even 20 minutes can be highly effective when done right.<\/p>\n<\/div>\n<\/div>\n<div class=\"faqBlock\">\n<h3>Can beginners do HIIT exercises?<span class=\"plusicon\"\/><\/h3>\n<div class=\"faqMore\">\n<p>Yes, but it is best to start with lower-impact exercises and shorter intervals.<\/p>\n<\/div>\n<\/div>\n<div class=\"faqBlock\">\n<h3>Will HIIT alone help me lose belly fat?<span class=\"plusicon\"\/><\/h3>\n<div class=\"faqMore\">\n<p>HIIT is highly effective, but combining it with a balanced diet, proper sleep, and stress management will deliver the best results.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div>\n<p class=\"text\"><strong>Disclaimer:<\/strong> At Health Shots, we are committed to providing accurate, reliable, and authentic information to support your health and well-being. However, the content on this website is intended solely for informational purposes and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised advice regarding your specific medical condition or concerns. <button class=\"toggle-btn inside\">Read More<\/button><\/p>\n<p> <button class=\"toggle-btn outside\">Read More<\/button><\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>Looking to slim down your midsection fast? HIIT exercises to burn belly fat are a quick and effective way to boost your metabolism and lose the stubborn fat. It is not easy to get rid of belly fat. Between long work hours, stress, irregular meals, and lack of movement, you may find yourself stuck with [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18135,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_gspb_post_css":"","fifu_image_url":"https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2024\/07\/22173953\/1-39.jpg","fifu_image_alt":"","footnotes":""},"categories":[1],"tags":[],"offerexpiration":[],"class_list":["post-18134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"_links":{"self":[{"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/posts\/18134","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=18134"}],"version-history":[{"count":0,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/posts\/18134\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=\/wp\/v2\/media\/18135"}],"wp:attachment":[{"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=18134"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=18134"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=18134"},{"taxonomy":"offerexpiration","embeddable":true,"href":"https:\/\/opulentglowstore.com\/index.php?rest_route=%2Fwp%2Fv2%2Fofferexpiration&post=18134"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}