The Best Cardio Workouts That Incinerate Fat, Straight From a HIIT Trainer

There's no one-size-fits-all formula for burning body fat, but there are workouts that can give you just the boost you need. Tony Vidal, CTO, creative content strategist, and trainer at HIIT studio Beast, shared the best forms of cardio that will help you melt away unwanted pounds. Although he goes into the specifics below, he also shared with us that the best exercises are ones you most enjoy and do consistently.

"Be it steady state, interval training, a combination, or some other form, the most dependent variable in adhering to a weight-loss strategy often stems from the question: 'Is this fun?'" he told POPSUGAR.

Read on to see workouts for every fitness level.

For the Beginner

Cycling Tabata intervals

  • 2-minute warmup at moderate pace
  • 20-second high-intensity effort
  • Rest for 10 seconds

Complete a total of eight sets, cooling down for two minutes in between.

"Tabata is the cornerstone HIIT workout, which increases the moments of EPOC (excess postexercise oxygen consumption), which will help you burn fat," Tony said.


SkiErg or rower calorie sprints

  • 2-minute warmup at conservative pace
  • 1-minute max calorie sprint
  • 1-minute recovery row

Repeat for 12 rounds.

Don't underestimate low-impact workouts! Utilizing the SkiErg or rower is especially great for burning fat since they involve a max calorie sprint. According to Tony, it also gives you a better understanding of how it feels to burn calories.

For the Advanced

10-minute bodyweight EMOM (every minute on the minute)

  • Mountain climbers
  • Squat jacks
  • Speed skaters
  • Burpees

Complete five reps of each exercise, resting only for the time remaining at the end of each round.

"You don't need as much equipment, so it's great for burning fat on the go," Tony said.