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How long does it take to lose weight doing HIIT?

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Emily Cortez

Published Mar 16, 2026

How long does it take to lose weight doing HIIT?

A review of interval training programs found that many trainers used a high-intensity interval training program on their clients for two to 16 weeks to see fat loss and an increase in lean muscle mass. Most of the more successful HIIT weight loss programs lasted eight weeks.

Also to know is, how long does it take for Hiit to see results?

You will start feeling the results after a week or 5 workouts. Give it at least 90 days and you will not be disappointed. But you must remain consistent and follow a routine of steady progression.

Also, are HIIT workouts good for weight loss? Short bursts of intense exercise 'better for weight loss' Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. Although all the participants lost weight, those doing Hiit saw a 28.5% greater weight loss.

Just so, how much weight can you lose in a week with HIIT?

Realistically, you can expect to lose approximately two to five pounds a week with a consistent interval training routine. If you only need to lose a few vanity pounds, your weight loss may be less, but extremely overweight people have been able to lose anywhere from 10 to 15 pounds in a 7 day period.

Does Hiit reduce belly fat?

Second, when it comes to exercise, high-intensity interval training (HIIT) workouts are a must — they're shown to target belly fat. Here's a basic 20-minute HIIT workout designed to help you lose belly fat by burning calories to decrease your overall body fat, revealing a slimmer, leaner tummy.

Is it healthy to do HIIT everyday?

HIIT is a great, safe, and effective workout, but there's no need to do it every day. Keep it to three times per week. You'll still reap the benefits and give your body time to recover properly. Aaptiv has strength training and HIIT workouts you can do at any time.

Why is HIIT bad?

HIIT, according to Lowery and Bridger, should not be done more than three times a week, because it is so strenuous. It puts a strain on your nervous system, joints and muscles; especially if you are overweight and unfit.

Why am I gaining weight doing HIIT?

HIIT can make you gain weight in the long-run
“People are doing HIIT every single day and they don't realize it's draining on the nervous system,” Vertue says. And because your nervous system is what's regulating your metabolism, throwing that out of whack can result in more fat storage.

Does Hiit tone your body?

In most cases, HIIT is a combination of both cardio and resistance exercises, and thus, it can help you to burn a huge amount of calories and even build your muscles as well. Since toning of muscles means “being lean and defined”, HIIT is one of the best program one should adopt in order to tone their body.

What should I do after HIIT?

Physical recovery: The best thing you can do after a HIIT workout is to keep moving -- slowly. A few minutes of walking or slow cycling gives your heart a smoother transition from work to rest and keeps your blood flowing, delivering more nutrients and oxygen to your fatigued muscles.

What is better HIIT or cardio?

HIIT is definitely better at burning calories and helping you shed unwanted pounds. The biggest reason is the anaerobic form of exercise. It burns more calories than cardio both during and after exercising. But studies do show that for a few hours post workout, you can burn up to 250 extra calories.

How often should you do HIIT to see results?

Aim For 3 to 5 HIIT Workouts Per Week
Completing a HIIT workout multiple days in a row doesn't leave your body much time to recover between sessions. The general recommendation is to leave 48 hours between intense workouts to maximize your muscle rebuilding and strengthening.

Is 30 mins of HIIT enough to lose weight?

HIIT Can Burn a Lot of Calories in a Short Amount of Time
One study compared the calories burned during 30 minutes each of HIIT, weight training, running and biking. Although each workout session was 30 minutes long in this study, it is common for HIIT workouts to be much shorter than traditional exercise sessions.

Is it better to do HIIT on an empty stomach?

Sure your body will break down plenty of fat if you do HIIT on an empty stomach - you have't really given it much choice, its looking for fuel and there's none - but you won't be able to use it to fuel your muscles at that intense rate. Eat before your HIIT workouts and your body will reap the rewards for days!

How much weight can you lose doing HIIT 3 times a week?

If you want optimal results, you'll lift weights 5 times per week, and do HIIT cardio 3 – 4 times per week, for about 25 minutes per session.

How many calories does 30 mins HIIT training burn?

Because of the style of exercises and workout structure you can expect to burn 8-12 calories per minute giving you a total burn of 261-374 calories for this 30-minute routine.

Is 30 minutes HIIT enough?

Interestingly, it is perhaps the most time-efficient way to exercise ( 4 , 5 ). Typically, a HIIT workout will range from 10 to 30 minutes in duration. Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise ( 6 , 7 ).

How much weight can you lose in a month with HIIT?

Realistically, you can expect to lose approximately two to five pounds a week with a consistent interval training routine. If you only need to lose a few vanity pounds, your weight loss may be less, but extremely overweight people have been able to lose anywhere from 10 to 15 pounds in a 7 day period.

How quickly can you lose weight doing HIIT?

A review of interval training programs found that many trainers used a high-intensity interval training program on their clients for two to 16 weeks to see fat loss and an increase in lean muscle mass. Most of the more successful HIIT weight loss programs lasted eight weeks.

How long until you see results from HIIT?

If you do a proper HIIT program balancing with proper diet: If you didn't workout for long time, it takes 3-4 weeks for your body to start adjusting to the change and start working towards results. Then only you can expect or see the changes but again if the program is proper, you'll see faster results from then.

How many calories does 20 minutes of HIIT burn?

In the full twenty minutes of this routine, a person could burn between 9-13 calories a minutes. During the actual HIIT part of the workout, a person likely burns more along the lines of 12-16 calories a minute.

Is 20 minutes of HIIT a day enough?

It Only Takes 20 Minutes
But HIIT is perfect for people with a busy schedule and if you can find 20 minutes in your day, you'll be burning fat for fun in no time. HIIT involves short bursts of intense exercise, followed by recovery periods of low-intensity activity or rest.

How much Hiit should I do to lose weight?

Two to four sessions of HIIT, each week is the optimum to lose weight, Lloyd said, agreeing with Matt Hodges. 'To lose fat, high intensity interval training is the best way, you should be opting for 10-20 second intervals for eight reps with one minute rest,' he said.

Is it OK to workout 7 days a week?

No, working out seven days a week is not bad for your muscles. Working out every day without properly recovering is bad for you. In fact, you should work out every day. Or at the very least, you should engage in physical movement every day.

Is HIIT or LISS better for fat loss?

While HIIT is ultimately more effective at burning fat, there is a catch. HIIT takes a lot more energy (calories) and requires more recovery time than steady state cardio. They prefer LISS to help trim excess body fat without affecting muscle growth and inhibiting recovery from weight training.

Can I do 15 min HIIT everyday?

Well, the NHS says that in order to stay healthy, adults aged between 19 and 64 should do at least 150 minutes of moderate - or 75 minutes of vigorous - aerobic activity and strength training a week. Vigorous means high-intensity training (HIIT) - meaning that 15 minutes a day works, but only if you're going hard.

What HIIT exercises burn the most calories?

20 Minute Brutal HIIT Workout for Fat Loss – Burn Calories Fast .

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