High-Intensity Interval training, or HIIT, has emerged as one of the best fitness regimens for losing weight. By adding the best fat burners for HIIT, you may intensify its calorie-burning effects to lose even more stubborn pounds.
Quick List: Best Fat Burners for HIIT
|#1. Performance Lab SPORT Fat Burner – Scientific, stim-free fat burner for metabolic efficiency; pro-muscle/anti-fat design is perfect for HIIT. Performance Lab website|
|#2. Hourglass – Intelligent, hype-free fat-burner designed for HIIT delivers all we need to slim down naturally while keeping our curves. Hourglass website|
|#3. Instant Knockout – Hardcore training formula helps HIIT with additional support for appetite control. Instant Knockout website|
|#4. Slimvance Thermogenic – Popular stimulating fat-loss stack has a patented herbal blend with clinically backed weight loss benefits. Slimvance website|
|#5. Leanmode – Stim-free formula with a straightforward and efficient 5-ingredient stack of fat burners and energizers. Leanmode website|
Or, read on to learn about how HIIT can help with weight loss, specifically, in our guide.
Burning Calories (and Fat) with HIIT
Different people naturally have very different fitness goals with naturally differing metabolisms, but that doesn’t mean a general HIIT template isn’t useful for achieving your goals.
If you want to have the best chance of burning fat or building power with HIIT, it pays to keep your starting weight and height in mind.
The more or less that you proportionally weigh compared to your height, the more or fewer calories you burn in general.
- The average adult man is 195.5 pounds at 5’9″
- The average adult woman is 166.2 pounds at 5’4″
The number of calories you burn from HIIT will vary depending on height, weight, gender, and age, but for the sake of simplicity, the chart below can serve as a quick reference for the median values to look for.
A quick run up the stairs is a perfectly fine example of what serves as interval training for most people, but naturally, there’s more room for more personalization than just that.
One of the best ways to approach high-intensity interval training is to make sure that you use a high variety of different exercises, and the following are each easy examples of things that work within the HIIT framework.
HIIT Exercise Program and Calorie Burning Rates
|HIIT Exercise||Calories Burned in 30-min. HIIT Workout (Average Adult Male)||Calories Burned in 30-min. HIIT Workout (Average Adult Female)|
|Running||514 (265 from 5 mph, 250 from 10 mph)||432 (222 from 5 mph, 210 from 10 mph)|
|Cycling||413 (257 from 12-14 mph, 156 from 14-16 mph)||347 (215 from 12-14mph, 132 from 10 mph|
|Calisthenics||251 (133 from moderate calisthenics and 119 from vigorous from calisthenics)||211 (111 from moderate calisthenics and 100 from vigorous from calisthenics)|
|Free Weight Lifting||191 (101 from moderate weight lifting and 90 from vigorous weight lifting)||160 (85 from moderate weight lifting and 75 from vigorous weightlifting)|
|Jumping Jacks||251 (133 from moderate jumping jacks and 119 from vigorous jumping jacks)||210 (111 from moderate jumping jacks and 99 from vigorous jumping jacks)|
|Pushups||273 (148 from moderate pushups and 125 from vigorous pushups)||199 (124 from moderate pushups and 75 from vigorous pushups|
HIIT program parameters to hit these calorie-burning rates:
|Running: Three 10-minute cycles of running for 20 seconds at 10mph and 40 seconds at 5 mph|
|Cycling: Three 10-minute cycles of cycling for 20 seconds at 14-16 mph and 40 seconds at 12-14 mph|
|Calisthenics: Three 10-minute cycles of 20 seconds of vigorous calisthenics followed by 40 seconds of moderate calisthenics|
|Free Weight Lifting: Three 10-minute cycles of 20 seconds of vigorous weight lifting followed by 40 seconds of moderate weight lifting|
|Jumping Jacks: Three 10-minute cycles of 20 seconds of vigorous jumping jacks followed by 40 seconds of moderate jumping jacks|
|Pushups: Three 10-minute cycles of 20 seconds of vigorous pushups followed by 40 seconds of moderate pushups|
HIIT Benefits that Help Weight Loss
HIIT is good for incinerating fat. Its unique beneficial effects on the body may be further amplified with certain practices and supplements.
Experts define maximal oxygen consumption (VO2max) as a peak-performing body’s top capacity for using oxygen within a specific duration of time. V02max is a metric of aerobic fitness — the greater your V02max, the better your training intensity and endurance.
The shifting intensity of HIIT incorporates V02max as well, as training sessions alternate:
- 75% VO2max during the high-intensity phase;
- About 50% VO2max in the recovery phase
HIIT is suggested to be one of the best forms of exercise for improving VO2max, even better than regular endurance training.
What this means for fat loss is that in addition to powering greater intensity during workouts, HIIT’s V02max improves endurance over time — for more sustained calorie-burning training sessions and superior weight loss results.
HIIT Fat Burning Benefits
Numerous studies of HIIT have shown that it reduces belly fat far better than regular aerobic workouts across the board.
HIIT is also more effective than moderate-intensity continuous training (MICT) at burning abdominal visceral fat.
Did you know? In one study of moderately active women, high-intensity interval training was found to significantly increase whole-body fat burning activity. The researchers concluded that @seven sessions of HIIT over a two-week period offer a short-duration stimulus to improve whole body fat oxidation and the capacity for skeletal muscle to oxidize fat.
Fasted HIIT Benefits
With the right fat burner supplement thrown into the mix, you may improve upon HIIT’s impressive fat-blasting effects, giving yourself a big advantage in building endurance and achieving a faster rate of fat loss.
Ingredients to Look For in the Best Fat Burner Supplements for HIIT
HIIT places some intense demands on the body, Let’s take a closer look at some of the best ingredients to burn more fat during high intensity interval training.
Cayenne peppers supply active compounds called capsaicinoids which deliver two key bioactivities that may be especially helpful for HIIT who are trying to lose weight. Research has suggested cayenne capsaicinoids:
- Boost thermogenesis, raising body heat for efficient fat-burning
- May help the body to burn fat reserves for energy instead of carbs
Cayenne is perfect for HIIT weight loss benefits.
Cayenne pepper also supplies extra antioxidant activity to help women with the cellular stress that occurs during exercise and weight loss.
- Capsimax® is the best cayenne for HIIT (and sensitive stomachs): 2% capsaicinoids and patented to neutralize “burning stomach” side effects of cheap cayenne supplements.
HMB (ß-Hydroxy ß-Methylbutyrate)
Intermittent fasting is popular lately, for health and for weight loss.
The problem: Fasting while training burns fat, but also eats away muscle — which is totally counterproductive in an HIIT program.
- HMB is an ingredient for HIIT to look for in a weight loss supplement because it helps you to burn fat instead of eating away at your hard-fought lean muscle GAINS.
HMB is also a performance-enhancing sports nutrient that can improve your ability to burn calories, charge-up the muscles with more energy, and even extend your endurance.
HMB is a great choice for fat burner supplements taken along with an HIIT program.
Coleus forskohlii works via hormonal support, addressing a major contributor to women’s gender-specific weight challenges. Coleus regulates the hormones that:
- Signal for the body to burn through its fat reserves
- Stimulate the body’s anabolic (muscle-building) functions
Coleus forskohlii stacks really well with HMB and is one of the best fat burners for HIIT enthusiasts who are building muscle to lose weight. Research has also shown it helps block weight gain in overweight female study participants.
Forslean® is the best form of Coleus forskohlii for HIIT’s fat burner supplements, because human research demonstrating safety and efficacy backs it up.
Green Tea Extract
Green tea extract may be an especially good fat burner for HIIT specifically. Here’s why: green tea extract boosts metabolic rate. Slow metabolism is a common concern among women trying to lose weight.
- One study found that those taking green tea extract with EGCG lost 7.7% of their abdominal fat, compared to 0.3% in placebo.
In addition, green tea extract supplies fat-burning caffeine and antioxidant activity. The antioxidants in green tea — especially epigallocatechin-3-gallate (ECGC) — help to protect women’s cells against the age-accelerating, cell-damaging effects of free radicals, helping them to lose weight in a healthier way.
Caffeine is one of the most surefire bets in terms of fat burners that work for HIIT. Caffeine boosts neurotransmitters that tell the body to burn fat per energy, as well as supporting thermogenesis and the breakdown of fat reserves.
Caffeine’s energizing, alertness-boosting benefits are also helpful for HIIT who are including gym training as part of their weight loss regimen. Green tea and guarana are good natural sources of caffeine for HIIT to seek out in fat-burner supplements. Both supply caffeine plus antioxidants.
Green Coffee Bean Extract
Green coffee beans are unroasted, therefore they preserve a key active ingredient for weight loss known collectively as CGA (chlorogenic acids). Experts suggest CGAs have two key bioactivities that help with women’s weight loss:
- Improves fat metabolism – stimulating fat metabolism, regulating the storage of fats and encouraging the body to burn fat for energy
- Helps balance blood sugar – blocks sugar absorption and manages glucose release, balancing blood sugar to help appetite control and fat storage.
Green coffee bean extract’s two-way support can bring versatility to a woman’s weight loss supplement.
Black Pepper Extract
Black pepper extract supplies an active compound called piperine that is one of the best fat burners for HIIT to seek out in weight loss supplements. Piperine helps weight loss in many ways and is effective for HIIT enthusiasts’ fat loss challenges. Research suggests piperine may help to:
- Enhance metabolism of foods
- Stimulate thermogenesis, for efficient fat-burning
- Block the formation of fat cells
Piperine is also a bioenhancer that helps the body to absorb nutrients more efficiently. In a woman’s fat burner, it helps maximize other ingredients’ effects:
Black pepper burns fat and helps other fat-burners work better.
Bioperine® is the best black pepper extract for HIIT to look for in fat burner supplements — standardized for 95% piperine, so it is guaranteed potent.
How Best 5 Supplements Rates and Ranks the Best Fat Burners for HIIT
For general information on purchasing high-quality supplements, please check out the Best 5 How to Buy a Good Supplement guide. In terms of the best fat burners for HIIT in particular, here are the criteria we used in our ratings:
- Combinations – Stack ingredients that may work in synergy for fat loss
- Healthy – Superior fat burners looks out for a woman’s long-term health
- Quality – Premium ingredient and delivery forms work better than others
- Research – Human studies that show safety with no side effects
- Service – Good return policy, shipping, and strong customer support
- Value – Formulas that deliver a weight loss return on your investment
- Cleanliness – Vegan, no fillers, artificial colors, synthetics or preservatives
We also take into account which companies have a strong online presence and good reputation. These manufacturers stand behind their products.
Best Fat Burner Supplements for HIIT
#1: Performance Lab SPORT Fat Burner
The cleanest stim-free fat burner on the market (which is what many women are looking for) which doesn’t sacrifice potency, using smart stacking and top-shelf ingredient forms for powerful fat-burning support. Great for HIIT seeking a versatile, effective stack for fat loss, exercise, muscle and fasting.
Full ingredient list: Coleus forskohlii (as Forslean®) 250 mg, HMB (ß-Hydroxy ß-Methylbutyrate) 1000 mg, Cayenne Pepper Extract (Capsimax®) 50 mg, Black Pepper Extract (BioPerine®) 2.5 mg
Performance Lab SPORT Fat Burner Summary
|Advanced Ingredients: Capsimax®, Bioperine®, Forslean®|
|Clean Label: Yes. Vegan friendly, stim-free, synthetic additive-free, soy-free, gluten-free, allergen-free. No synthetic colors, additives or preservatives.|
|Advanced Delivery: Yes. Natural, vegan, prebiotic-infused Plantcaps® (tapioca)|
|Stimulant Free: Yes. Supplies energy via non-stimulatory pathways|
|Price: $50, one-month supply|
|Any Deals? Yes, $95 for 2 boxes, $135 for 3 Boxes|
|Service: 24/7 support, get a reply in 30 minutes, 30-day money-back guarantee|
|Official Website: www.performancelab.com|
|Read our in-depth Performance Lab SPORT Fat Burner review|
This powerful and sensibly-customized supplement is a combination of fat-burning, metabolism-boosting, and natural appetite control benefits that address women’s weight loss needs. Hourglass is also clean quality, has advanced ingredients and comes with a great 90-day guarantee.
Full ingredient list: Vitamin D3 1000 IU, Vitamin B6 4 mg, Vitamin B12 10 mcg, Chromium 125 mcg , Glucomannan (konjac root) 1500 mg, Green Tea Extract (95% polyphenols, 45% ECGC) 500 mg, Cayenne Pepper Extract (Capsimax®) 100 mg, Guarana 100 mg, Black Pepper Extract (Bioperine®) 5 mg
|Advanced Ingredients: Capsimax®, Bioperine®, Green tea 95% polyphenols, 45% EGCG|
|Clean Label: Yes. No frivolous fillers or synthetic additives. But it is not vegan.|
|Advanced Delivery: No. Gelatin capsules, yellow colored with natural turmeric|
|Stimulant Free: No. Natural caffeine from guarana and green tea extract.|
|Price: $69, one-month supply|
|Any Deals? Yes, Hourglass “Perfect Deal” is Buy-3-Get-1-Free, $150 total|
|Service: 90-day money-back guarantee|
|Official Website: www.hourglassfit.com|
|Read our in-depth Hourglass review|
#3 – Instant Knockout
Gaining its power from strong stacking, Instant Knockout is a great choice for HIIT (with reviews to prove it!) who want to pair intense training with an intense fat burner. It has a big 300 mg caffeine dose for workout stimulation balanced with a big dose of glucomannan for appetite control.
Full ingredient list: Vitamin B6 5 mg, Vitamin B12 10 mcg, Zinc 10 mg, GTF Chromium 100 mcg, Green Tea Extract 500 mg, Green Coffee Extract 100 mg, Cayenne Powder 100 mg, Glucomannan (konjac) 1800 mg, Caffeine 300 mg, Black Pepper Extract 10 mg
Instant Knockout Summary
|Advanced Ingredients: Black pepper extract standardized to 95% piperine|
|Clean Label: No. Gelatin, Silicon dioxide, titanium dioxide, FD&C Red 40.|
|Advanced Delivery: No. Plain gelatin capsules|
|Stimulant Free: No. 300 mg caffeine|
|Price: $59, one-month supply|
|Any Deals? Yes. Buy-3-get-1-free deal, includes free worldwide shipping|
|Service: 90-day money-back guarantee|
|Official Website: www.instantknockout.com|
|Read our in-depth Instant Knockout review|
#4 – Slimvance Thermogenic
Slimvance is a hot fat burner among women. It features a patented herbal blend shown to help calorie-burning and weight loss, plus caffeine and fat-burners. It’s good for HIIT enthusiasts who want the latest fat-burning trend. If you have side effects with Slimvance Thermogenic, try Slimvance Stim-Free.
Full ingredient list: Niacin 20 mg, Slimvance® Patented Blend 450 mg (Moringa oleifera, Murraya koenigii, Curcuma longa), Caffeine 200 mg, Garcinia cambogia (60% Hydroxycitric Acid) 100 mg, Capsimax™ 33.34 mg, Piperine 5 mg
Slimvance Thermogenic Summary
|Advanced Ingredients: Capsimax®, Garcinia 60% HCA, Slimvance Patented Blend|
|Clean Label: No. Gelatine, microcrystalline cellulose, hydroxypropylcellulose, calcium silicate, titanium dioxide (mineral whitener), artificial colors (FD&C Red #3, FD&C Yellow #6).|
|Advanced Delivery: No. Plain gelatin capsules|
|Stimulant Free: No. 200 mg caffeine. Although Slimvance is also available in a stimulant-free formula.|
|Price: $59.99, one-month supply|
|Any Deals? Yes. Buy 1, get 50% off a second bottle (might be a limited time offer)|
|Service: Since it is sold at GNC, you get GNC customer support|
|Official Website: www.slimvance.com|
|Read our in-depth Slimvance Thermogenic review|
#5 – Leanmode
Leanmode is a simple fat burner with five well-dosed ingredients that work together without using stims. It is good for HIIT who are seeking a little extra energy in their fat-burner, as well as the lean-body composition benefits of CLA. Leanmode boasts of a cheap price tag and comes from a reputable manufacturer.
Full ingredient list: Garcinia cambogia (60% HCA) 500 mg, Green Coffee Bean (50% CGA) 500 mg, CLA (Conjugated Linoleic Acid) 500 mg, Acetyl-L-Carnitine 500 mg, Green Tea (60% EGCG) 250 mg
|Advanced Ingredients: Garcinia (60% HCA) Green Coffee Bean (50% CGA) Green Tea (60% EGCG)|
|Clean Label: Yes. But it’s gelatin — not vegan.|
|Advanced Delivery: No. Plain gelatin capsules|
|Stimulant Free: Yes. It has green tea, but it must be decaffeinated|
|Price: $14.49, one-month supply|
|Any Deals? Yes. Military and first responder discounts|
|Service: Refunds or replacements if not satisfied, but policy is a little vague|
|Official Website: www.evlnutrition.com|
|Read our in-depth Leanmode review|
Best Fat Burners for HIIT Conclusion
Weight loss can be more challenging for HIIT. And, while there are a lot of fat burners that companies aggressively market to women, many of them are of poor quality.
- Fat burner supplements manufacturers marketed to women often have side effects, cheap ingredients, and miracle claims that just don’t fit the healthy, sustainable weight loss that women are seeking.
This guide presents 5 of the best fat-burners for HIIT on the market that match up well with women’s distinct weight management needs. Take any one of these five quality formulas, pair it with a healthy diet and exercise program (including strength training!), and achieve healthy weight loss success.