3 HIIT Finishers For Maximum Fat Loss

With HIIT (High Intensity Interval Training) growing in popularity in the health and fitness industry, I thought I would share with you 3 of my favorite HIIT finishers to add to the end of your workout for maximum fat loss and improved fitness!


Let’s start off by listing some of the benefits of High Intensity Interval Training:

  1. Extremely time efficient

2. Burns calories way after you’ve completed your workout due to EPOC (Excess Post-Exercise Oxygen Consumption) which is where your body uses an increased amount of oxygen to erase the oxygen dept caused by the high intensity work levels in a bid to return your body to its normal level of functioning (homeostasis).

3. You require very minimal equipment to complete an effective HIIT workout

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The following workouts are meant to be performed at 100% intensity during your ‘work’ intervals and ‘rest’ intervals are for complete rest and recovery.

One common mistake I see so many people make with their ‘high intensity’ training is 1. Their ‘work’ intervals are way too long which doesn’t allow them to work at a high enough intensity to see the benefits of HIIT and 2. They don’t rest long enough between sets to allow for sufficient recovery which again allows you to perform at maximum intensity and get the most out of your workout.


????????Deadmill sprints x 20 seconds > KB swings x 12 > Rest x 60 seconds

????????Repeat for a total of 7 sets

*What is a deadfall sprint? Turn the treadmill off, hold onto the rail at the front of the treadmill and sprint against the belt as fast as possible. Keep a forward lean and drive your knees forward as hard as you can.


????????Battle ropes x 15 seconds > Burpees x 10 > Rest x 45 seconds

????????Repeat for a total of 5 rounds


????????Sled/prowler push x 30m > Deadball squat and slam x 10 > Rest x 60-90 seconds

????????Repeat for a total of 7 rounds

Finish off your next training session with one of these HIIT finishers. And remember, the efforts may be short but the intensity needs to be right up!

If you would like to read more into the differences and pros and cons between HIIT and steady state cardio, then check out one of my older articles HIIT vs Steady State Cardio For Fat Loss