TMHS 092: Top 15 Ways To Do HIIT For Fat Loss (And What Makes HIIT So Effective)

All exercise is not created equal. Just like calories, there are good forms, not-so-good forms, and everything in between.

To get the body and health you want, it’s critical that you learn to exercise smarter and not just harder. In our society of over-indulgence, we can latch on to the idea that if a little running is good, then running a half marathon a day must be better.

Nothing could be further from the truth.

What it boils down to is beginning with the end in mind. What are your real, desired goals? What is the end result that you really want? If you want to complete an Iron Man, fine, go for the endurance training to help you build the capacity to do it. If your goal is fat loss and looking better in your birthday suit, then I’ve got a much faster and more efficient way of helping you get there. It’s called High Intensity Interval Training or you can call it HIIT for short.

There isn’t one single form of exercise that’s more effective than HIIT for fat loss. Piles and piles of research are stacking up showing that HITT is in a league of it’s own. It works, but only if you work it. So today you’re going to learn 15 different ways to do HIIT that you can use whether you’re a beginner, intermediate, or more advanced in your condition and physique.

And you know how we do it! We’re going to take things 10 steps further and share with you exactly how HIIT works so effectively to change your body. We’re going to get into an awesome conversation about muscle fiber types, hormones, plus a whole lot more. Let’s go!

In this episode you’ll discover:

  • One of the biggest exercise mistakes people make when trying to loss fat.
  • What type of exercise can cause you to lose muscle tissue and store MORE fat.
  • The ONLY exercise that humans are unquestionably designed for (reality check time!)
  • How many voluntary muscles and muscle fibers that the human body has.
  • Why your various muscle fiber types have a huge impact on fat loss.
  • 4 ways that HIIT improves your metabolism.
  • What glycogenolysis is and how it relates to energy and body fat.
  • How high intensity interval training triggers an enzyme that breaks down fat.
  • Why so many people have subconscious fears about moving quickly.
  • The top 15 ways to do HIIT for fat loss.
  • How to use time or distance to create HIIT with sprints.
  • The safest and easiest way that people can start adding HIIT to their exercise (it’s #2 on the list!)
  • How to use an inexpensive jumprope to do HIIT (and the best exercise to do!)
  • How to use “speed play” as an alternative to intervals.
  • What type of HIIT takes as little as 4 minutes!
  • The #1 way to use kettlebells for fat loss (but you’d better know how to do this right!)
  • What fun tool you can use for HIIT that was once used by warriors.
  • How to use ascending and descending sets in your exercise.
  • The most overlooked type of HIIT (#14 will surprise you and it’s super effective!)
  • How often to do HIIT for the best results.

Items mentioned in this episode include: <== Get your optimal health & performance supplements at 10% off!
Shawn Stevenson on Instagram
Kettlebell Swing Tutorial
Medicine Ball Slam Tutorial
The Fat Loss Code <== The #1 Body Transformation Program

Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week!

Click Here to Subscribe via Apple Podcasts

Click Here to Subscribe via Stitcher

Click Here to Subscribe via RSS (non-iTunes feed)

Feelin’ This Content?

Sign up for exclusive updates and tips from me… It’s FREE!



  • Diara
    4 Mar 2015, 5:41 am

    Great show as usual. It got me so motivated to start moving my body! Thank you so much Shawn and Jade!

    • Shawn
      4 Mar 2015, 10:07 am

      Goal accomplished. That’s awesome Diara! You’ve got this, and we’ll be cheering you on 🙂

  • Bragan
    4 Mar 2015, 10:21 am

    This is my favorite form of exercising. It’s quick and I always feel the burn!

  • Ann
    4 Mar 2015, 11:14 am

    Great podcast Shawn! HIIT is how I workout and I love it. However, one of my goals this year is to run a half marathon and I know that would be practicing “chronic cardio” … what are your thoughts on following a run-walk-run method, aka the Jeff Galloway method… do you think that’s better than straight running?

    • Shawn
      11 Mar 2015, 3:25 pm

      Hey there, Ann. You know what, running a marathon is tricky business for sure. I’m not going to sugarcoat it. How awesome would a coat made out of sugar be by the way? lol I digress. So, what I’d do is follow the instruction of my guest from our most recent show (episode 93) and log your miles, but be sure to do some cross training and mix it up. You don’t need to run distance everyday to prepare. There’s a guy who’s extremely success in distance running who doesn’t train by going on long runs. He was highlighted in Tim Ferris’ book The 4 Hour Body. I haven’t read it in years, but I’d recommend that you pick it up and check it out.

  • Gil
    4 Mar 2015, 11:23 am

    Another classic episode. Thank you! Are there show notes? I’d like to put your recommendations together.

    • Shawn
      11 Mar 2015, 3:29 pm

      Gil, thanks so much! I love that. We are in the business of creating instant classics 🙂
      We opted to go with investing in video in lieu of the transcripts because most people weren’t utilizing them and we want to have a more popular medium for people to consume the show. We may circle back around to the transcripts later on though. Stay tuned!

  • Annette
    4 Mar 2015, 1:06 pm

    Hello Shawn,
    It’s only getting “Mo Better” with your show! The HIIT system is exactly what I need to do for my early am workouts along with regular routine. You are always on POINT! I will be implementing the Squat Press and Circuit Training using Steel Clubs (waiting for ONNIT to let me know when back in stock) on alternate days twice a week. I want to personally thank you for taking time to answer my questions in a timely fashion. You are such an inspiration and role model because you talk, walk and breathe this healthy lifestyle. It exudes from you and it’s very contagious. Can’t leave out your co-host Jade, you both work so well together. I look forward to your emails, podcasts and viewing your show. I only joined Instagram so I could follow you…kind of old school but you are helping me to step out of the box now. I will continue to support and spread the word about you.
    Stay true…Stay YOU!!

    • Shawn
      11 Mar 2015, 3:21 pm

      Annette, you truly made my day with this. Thank you, and will do! 😉

  • Ryan
    4 Mar 2015, 4:34 pm

    Hi Shawn, Just wanted to say thanks for the information you are passing on. It is awesome when someone is so passionate about learning and giving that info back. I am a Fire Captain for a large Fire Department in Alaska and am tasked with the wellness / fitness program of our new recruits during their academy. I’m constantly looking for the latest info and stumbled across your podcast a few days ago. I’m hooked. I will be using some of the HIIT techniques you talked about as part of my programming. Functional movements are so important and having the opportunity to indoctrinate these new recruits (i.e. Occupational Athlete’s) with this philosophy is crucial. I truly believe what Zig Ziglar says, “You can get everything you want out of life if you just help enough other people get what they want”. You definitely embody this principle and I appreciate it. I would love to talk to you more about Fitness in the Fire Service, wellness programs we are involved in initiating and more. It might even be a cool show. Thanks for what you do.

    • Shawn
      11 Mar 2015, 3:19 pm

      Ryan, this is just a flat out phenomenal message. I can’t thank you enough. More than anything, I truly appreciate people who take action and apply things into their lives to better themselves AND help others to do the same. I’d love to connect and see what you guys are up to! Just contact me at

  • MissBeth
    4 Mar 2015, 5:45 pm

    HIIT is my favorite. I learned so much about my abilities, my endurance, my confidence when the gym introduced HIIT classes a couple years ago. I was hooked from the very first class. And I LOVE Tabata–I can do just about anything for 20 seconds at a time. (Yea, but burpees still suck.)
    Thank you for adding video to your podcast–fabulous to be able to see you and Jade. It’s as though you’re talking right to us. (And a Cardinals poster in the background is just extra added fabulousness.)

    • Shawn
      11 Mar 2015, 3:15 pm

      You should see the smile on my face :). Thank you, Beth!

  • Marc Anthony Smith
    11 Mar 2015, 3:55 am

    Hey there Shawn and Jade I just wanted to say thanks for all your great podcasts. I started listening to your shows at the start of last year and I’m so happy that I found your show. The advice you have shared has transformed not only my health but my lifestyle and I credit you both for how great I now feel. I can’t believe the transformation I have experienced since putting into practice your strategies for being the best that you can be in the modern world. You present your knowledge in such a loving and caring way it’s easy to follow and put into practice. I live in Scotland UK and I tell anyone interested in improving their health or lifestyle to listen to your shows. Keep up the great work. Cheers Marc

    • Shawn
      11 Mar 2015, 2:57 pm

      Marc, please know that you are appreciated! You are a champion of a human being because you made the decision to put things into action. Much love and gratitude.

  • Belle Bea
    12 Mar 2015, 4:08 pm

    Listening to your podcast I realised I do HIIT training without realising it In the mornings before work I play with my dog in the garden – squatting and lunging with a 35kg husky malamute attached the end of a heavy rope! The aim is for me to get it off her using lots of different moves and tactics as she is very strong and as determined as me to win the tug of war (squat jumps always take her by surprise). We normally finish with a game of tag – I try to unsuccessfully tag her whilst she sprints and dodges around the garden. To be honest I think she prefers HIIT training to long distance running too. We both get a physical and mental workout before breakfast, with a bit of training thrown in for good measure. Thanks as always for making everything seem achievable.

  • Jackie
    5 Apr 2015, 11:51 am

    Love this episode Shawn! My trainer used to have me do sprints and it was great to hear why they were always so effective! Love all that you and Jade do! p.s. Jade love the way you made us all laugh with the Fartek joke always willing to put yourself out there to make the rest of us feel comfortable! You guys are a great team!

  • Shannon
    17 Sep 2015, 4:47 am

    I love to do Kettlebells for HIIT and other workouts. Can you please, please, please have Lauren Brooks on next? She is so inspirational and her workouts are the best. I honestly injured my wrist and back following the most popular kettlebell workouts on Youtube before finding her DVDs and channel. Her form and instructions are wonderful, she is a role model for moms everywhere, and her work is amazing!

  • Gwenn
    28 Sep 2015, 8:55 am

    Your show was interesting. First time hearing it and I liked it. I’m interested in your nutitional segment. Thanks for the information. Let’s hope I can apply it.

  • Angie
    4 Oct 2015, 8:37 am

    Do you recommend HIIT for couch potatoes with very little endurance, and severely overweight? It seems overwhelming to keep up with the circuits.