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Fat Burn2,100+ active members
HIIT
Burn 500 kcal in 25 minutes. Scientifically proven.
Short, intense sessions to burn maximum calories and boost your metabolism for the long run in 20 to 30 min.
+2,100 members
60+ circuits
20-30 min / session
Videos & Tutorials
Learn from the best
Technical tutorials, guided sessions and expert tips — click to play a video.
Beginner
20-min HIIT — Total fat burner
A beginner HIIT session with no equipment — burn fat, build endurance, improve fitness.
Beginner
Low-impact HIIT — Full body
A 20-min low-intensity HIIT, no jumping — ideal to get started or protect your joints.
Intermediate
20-min HIIT — No equipment
A complete HIIT workout for beginners — bodyweight, full body, fast results.
Advanced
Tabata 24 min — Advanced level
An intense Tabata session for seasoned athletes — 24 minutes of high-intensity work.
Intermediate
Full Body Tabata 24 min
A complete Tabata circuit: full body, 24 minutes, no equipment — burns calories and boosts cardio.
Advanced
Tabata + Strength 42 min
A combination of Tabata and strength training in 42 minutes — the best of both worlds for fitness.
Expert Guide
Everything you need to know
HIIT principles
- Work/rest ratio: 1:1 for beginners (20 s work / 20 s rest), 2:1 for advanced
- Target intensity: 85–95% HRmax during the work phases — otherwise it isn't HIIT
- Prioritize compound exercises: burpees, squat jumps, mountain climbers, sprints
- Recommended total time: 15–25 min — longer sessions are not more effective
- EPOC (afterburn) keeps burning calories 24–48h after a good HIIT session
Required gear
- Zero equipment needed — bodyweight HIIT is as effective as the gym
- Gym option: rower, assault bike, TRX to vary the stimuli
- A heart-rate monitor to make sure you stay in the right intensity zone
- A floor mat for ground exercises (burpees, mountain climbers)
- A timer app (Interval Timer) — Xenotif® includes preset HIIT timers
HIIT nutrition
- Light snack 30–60 min before: banana, toast with almond butter
- Avoid heavy meals within 2h before a session — risk of nausea
- Hydration is critical: 500 ml of water before, drink during if the session is > 20 min
- Post-HIIT: carbs + protein combo within 30 min (whey shake + fruit)
- Caffeine (black coffee, pre-workout) improves HIIT performance by 10–15%
Recovery between sessions
- Maximum 3–4 HIIT sessions / week — alternate with easy days
- Cool-down 5–10 min of walking + dynamic stretching post-session
- Daily HIIT leads to overtraining in 2–3 weeks — respect your off days
- Sleep quality is essential: late HIIT (< 3h before bed) disrupts sleep
- Cold bath 10 min or cold shower right after the session — reduces inflammation
Expert tips
The pros' secrets
The EPOC effect
A 20-min HIIT session burns as many calories as a 45-min run — and keeps burning 24h later thanks to the EPOC afterburn.
Progression is mandatory
Start at 30 s/30 s × 8 rounds. Increase the rounds before increasing the intensity. Too fast = injury or burnout.
Music boosts you by 15%
A rhythmic playlist at 140–160 BPM significantly improves HIIT performance. Preload your playlist before each session.
Vary the protocols
Tabata (20/10), EMOM, Pyramid, AMRAPs — alternating formats prevents adaptation and breaks plateaus.
Key exercises
Master the fundamentals
The essential exercises to know — technique, target muscles and execution tips to progress without getting injured.
Burpees
Intermediate3×15Full body, cardio
From standing, drop into a squat, place the hands, kick the legs back to a push-up position, do a push-up, bring the feet back, jump. The ultimate HIIT exercise.
Mountain climbers
Beginner3×30 sAbs, hip flexors, cardio
High plank position, drive the knees toward the chest alternately at maximum speed. Keep the hips stable and low.
Squat jumps
Intermediate3×15Quads, glutes, explosive cardio
Squat to 90° then explode upward jumping, arms driving up. Land softly with bent knees. Builds power and cardio at the same time.
High knees
Beginner3×30 sHip flexors, cardio
Run in place driving the knees to hip height. Arms in rhythm at 90°. A great HIIT warm-up or cardio intensifier.
Ice skaters
Intermediate3×20/sideGlutes, abductors, cardio coordination
Jump laterally from one foot to the other mimicking a skater. Touch the floor with the hand opposite the supporting foot. Works lateral movement and cardio.
Clapping push-ups
Advanced3×10Pecs, triceps, explosiveness
Explosive push-up with a hand clap in the air before landing. Requires a solid base of regular push-ups. Builds upper-body power.
Box jumps
Intermediate4×10Quads, calves, explosive cardio
Jump onto a box, absorb in a half-squat. Step down on the outside. Progressive height: 40, 50, 60, 70 cm depending on level.
Dynamic plank
Intermediate3×30 sAbs, shoulders, core
From a high plank, lower onto the forearms and back up alternating arms. Keep the hips stable and avoid rotating the pelvis.
30 m sprint
Advanced10×30 mMax cardio, quads, calves
Sprint at 100% of max speed over 30 meters. Full recovery (90 s) between each. Builds anaerobic power and top speed.
8-week program
Week 1–2
Initiation — Discovering intensity
Tabata intro 4×4 min
Squat, mountain climber, jumping jack, plank — 20 s active / 10 s rest
AMRAP circuit 15 min
5 burpees + 10 squat jumps + 15 mountain climbers — as many rounds as possible
Active recovery
Brisk walk 30 min + mobility yoga 15 min
Week 3–4
Progression — Intensity 85% HRmax
EMOM 20 min
Every minute: 10 burpees + 15 squat jumps — finish before the minute is up
Pyramid HIIT
30/30 → 40/20 → 50/10 → 40/20 → 30/30 — 3 full cycles
Sprint pyramid
10-20-30-40-30-20-10 m sprints with full recovery between each
Week 5–6
Performance — Pushing limits
Death by burpees
Minute 1: 1 burpee. Minute 2: 2 burpees. Continue until you can't keep the pace
Partner WOD
3 rounds: 50 squat jumps + 40 push-ups + 30 sit-ups + 20 burpees — in pairs
HIIT VO2max test
Yo-Yo level 1 protocol — cardio assessment to fine-tune your work zones
Week 7–8
Maintenance & Consolidation
"Best of" circuit
Your 3 favorite exercises from previous weeks — 5 rounds at max intensity
Active recovery week
Volume reduced by 50% — maintain fitness without overload
Performance check
Cooper test + Tabata test + body measurements — overall assessment
* Program personalized by the Xenotif® AI based on your profile, level and goals.
Frequently asked questions
All about HIIT
Yes — the combination of high caloric expenditure + EPOC afterburn makes it one of the best tools for losing body fat, especially abdominal fat.
