High-Intensity Interval Training for maximum fat burn and cardiovascular fitness. Quick, effective workouts that boost metabolism for hours after training.
Intermediate to Advanced
20-30 min
Bodyweight or Minimal Equipment
HIIT (High-Intensity Interval Training) alternates short bursts of intense exercise with recovery periods. This training style burns maximum calories in minimum time and elevates metabolism for hours post-workout. Ideal for fat loss, improving cardiovascular fitness, and those with limited time. Can be done with bodyweight or minimal equipment.
40 sec • Rest: 20 sec
40 sec • Rest: 20 sec
40 sec • Rest: 20 sec
40 sec • Rest: 20 sec
40 sec • Rest: 20 sec
Complete 4 rounds with 90 sec rest between rounds
Burn 25-30% more calories than steady cardio
Increase VO2 max and endurance
Preserve muscle while losing fat
Boost metabolism for 24-48 hours
Improve insulin sensitivity
Time-efficient workouts
Introduction to high-intensity training
2-3x per week
Maximize fat burning with progressive intensity
3-4x per week
Elite-level conditioning and fat loss
4-5x per week
Warm up thoroughly for 5-10 minutes
Work at 80-95% max heart rate during intervals
Allow full recovery between sessions
Start with 2-3 sessions weekly
Modify intensity based on fitness level
Stay hydrated throughout workout
Download FitFlow and start logging workouts today
Download Now