HIIT Workouts: The Best 20-Minute Fat-Burning Routine

Are you ready to take your fitness to the next level with just 20 minutes a day? High-Intensity Interval Training (HIIT) has gained popularity as a highly effective way to burn fat and build endurance in a fraction of the time compared to traditional steady-state cardio. But can these short, intense workouts truly deliver the results you’re after?

Key Takeaways

• HIIT workouts can burn 150-400 calories in just 20 minutes¹
• Three 20-minute HIIT sessions per week can aid weight loss efforts¹
• HIIT should be limited to 1-3 sessions per week to prevent injury and high cortisol levels¹
• Incorporating resistance training is essential for building lean muscle mass¹
• HIIT workouts can be tailored to different fitness levels and equipment needs²

In this article, we’ll explore the science behind HIIT, uncover the benefits of 20-minute fat-burning routines, and provide you with several effective HIIT workouts to try at home or in the gym. Get ready to challenge your body and see results like never before.

What is HIIT?

HIIT, or High Intensity Interval Training, is a type of workout protocol that alternates short bursts of intense exercise with periods of rest or lower intensity activity³. The intense work periods are performed at 80-95% of a person’s maximum heart rate, which allows for a more efficient calorie burn compared to steady-state cardio⁴.

High Intensity Interval Training Definition

HIIT workouts typically involve a time frame of 30 seconds of exercise followed by 90 seconds of rest³. These workouts often incorporate a variety of exercises, targeting different muscle groups and incorporating both strength and cardiovascular elements⁵.

Benefits of HIIT Workouts

Some of the key benefits of HIIT workouts include improved cardiovascular fitness, increased fat loss, and enhanced metabolic rate for hours after the workout⁴. These workouts require more energy from the body than exercising at a steady state, due to the increased intensity levels and interval training⁴. As a result, HIIT workouts can help speed up the metabolism, burn a large number of calories in a short amount of time, and build strength and endurance⁴.

“HIIT workouts are efficient in burning a significant amount of fat in minimal time, as they emphasize intensity over duration for fat-torching benefits.”

Are 20-Minute HIIT Workouts Effective?

Contrary to popular belief, even short, 20-minute HIIT workouts can be highly effective for fat loss and improving overall fitness. The key to the efficiency of HIIT lies in the intense nature of the workout, which pushes the body to its limits during the work periods, causing it to enter an anaerobic state and utilize stored energy reserves⁶.

This anaerobic training has been shown to improve oxygen consumption and stimulate the body to continue burning calories for hours after the workout, not just during the session itself⁶. Additionally, the intense nature of HIIT has been linked to increased production of human growth hormone, which helps regulate fat metabolism and build muscle mass⁶.

While the calorie burn during a 20-minute HIIT workout may not reach the often-cited 500-calorie mark⁶, research suggests that the combination of high-intensity exertion and the subsequent EPOC (Excess Post-Exercise Oxygen Consumption) can lead to a significant calorie expenditure, often in the range of 196 active calories and 234 total calories⁶. Furthermore, the EPOC effect can account for an additional 35 calories burned, which helps bridge the gap to the oft-quoted 500-calorie target⁶.

It’s important to note that the exact calorie burn can vary greatly based on individual factors, such as body composition, age, and fitness level⁶. Fitness trackers, like the Apple Watch, can provide more accurate estimates of energy expenditure based on personal characteristics⁶. Incorporating resistance training into your HIIT routine can also help increase calorie burn by building muscle mass, which leads to more calories burned both at rest and during physical activity⁶.

Reasons Why Short HIIT Sessions Work

• High-intensity interval training is an efficient way to maximize the benefits of a workout in a relatively short amount of time⁷.
• Shorter bouts of physical activity can be more manageable for older adults, helping them build an exercise habit⁷.
• Shorter high-intensity workouts have been shown to enhance cognitive flexibility in older adults, contributing to improved longevity⁷.
• High-intensity interval workouts are effective for calorie burn, as they increase metabolism for hours after the workout⁷.
• Giving 100 percent effort in a 20-minute workout can be more beneficial than giving 60 percent during a longer workout⁷.
• Choosing to engage in a 20-minute workout reinforces commitment to fitness and overall well-being⁷.

While HIIT is generally recommended for individuals with a solid fitness routine in place⁷, the benefits of short, high-intensity workouts make them a viable option for a wide range of fitness levels, from beginners to advanced athletes⁷. By incorporating HIIT into your routine, you can maximize the efficiency of your workouts and maintain a healthy, active lifestyle⁷.

“Giving 100 percent effort in a 20-minute workout can be more beneficial than giving 60 percent during a longer workout.”

Overall, the research suggests that 20-minute HIIT workouts can be an effective and efficient way to improve fitness, burn calories, and support weight loss goals, provided they are executed with proper intensity and incorporated into a balanced exercise routine⁶⁷⁸.

Calories Burned in a 20-Minute HIIT Workout

High-Intensity Interval Training (HIIT) workouts are renowned for their ability to burn a significant number of calories in a short amount of time. While the exact calorie burn can vary based on factors like your weight and the specific HIIT routine, you can expect to torch around 150-400 calories during a 20-minute HIIT session⁹. Moreover, the calorie-burning benefits don’t stop there – the Excess Post-Exercise Oxygen Consumption (EPOC) effect means your body will continue to burn extra calories for hours after the workout as well¹⁰.

To put this into perspective, a 150-pound person can burn around 200 calories jogging for 20 minutes¹⁰. In contrast, the American Council on Exercise’s 20-minute Tabata Workout resulted in burning between 240–360 calories, equating to approximately 15 calories burned per minute⁹. That’s a substantial increase in calorie expenditure compared to steady-state cardio, making HIIT a highly efficient way to maximize your workout time¹⁰.

The high-intensity nature of HIIT workouts triggers an impressive metabolic response, driving your body to continue burning calories long after you’ve finished exercising¹⁰. In fact, the EPOC effect can last for up to 16 hours, ensuring your calorie burn continues even when you’re at rest¹⁰. This makes HIIT an excellent choice for those seeking to achieve their fitness goals in a time-efficient manner.

Whether your aim is weight loss, muscle building, or overall fitness, incorporating HIIT workouts into your routine can be a game-changer. By dedicating just 20 minutes a few times a week to this high-intensity, calorie-torching exercise, you can unlock significant benefits for your health and body composition¹¹.

As you can see, the calorie-burning potential of HIIT workouts is significantly higher than traditional steady-state cardio, making it a highly efficient and effective option for those looking to maximize their workout time and calorie expenditure¹⁰⁹¹¹.

Is HIIT Enough for Weight Loss?

When it comes to weight loss, exercise alone is unlikely to be the sole driving factor for significant results. However, research indicates that those who incorporate exercise into their weight loss plan tend to lose more weight and are more successful in maintaining their weight loss compared to those who rely on diet alone¹². Incorporating high-intensity interval training (HIIT) workouts can be an effective way to support your overall weight loss goals as part of a comprehensive plan.

Role of HIIT in a Weight Loss Plan

HIIT workouts, which typically last 20-45 minutes¹³, can help increase your overall calorie burn and promote fat loss. These intense, short bursts of exercise have been shown to trigger higher levels of excess post-oxygen consumption (EPOC), causing your body to continue burning calories for hours after the workout is complete¹². HIIT workouts are also more efficient in burning calories and promoting fat loss compared to traditional steady-state cardio or strength training¹².

While HIIT can be a valuable component of a weight loss plan, it should not be the only form of exercise. Incorporating both HIIT and strength training exercises can help maximize lean muscle mass, boost endurance, and improve overall fitness results¹². The key is to find a balance between these different types of exercise and combine them with a calorie-controlled diet to create a sustainable weight loss strategy.

Research has shown that HIIT exercises can be effective in reducing both total and visceral fat mass¹⁴, and may even be better than moderate-intensity workouts for maximizing health outcomes¹⁴. Additionally, HIIT has been found to be more effective than other forms of exercise for the same duration in terms of calorie and fat burning¹⁴.

Ultimately, HIIT can be a valuable tool in a weight loss plan, but it should not be the only component. Combining HIIT with a balanced diet, strength training, and other forms of exercise can help you achieve your weight loss goals and maintain a healthy lifestyle.

Can You Do HIIT Every Day?

High-Intensity Interval Training (HIIT) has become a popular fitness regimen due to its ability to deliver impressive results in a relatively short amount of time. However, a common question that arises is whether it’s safe and effective to do HIIT every day. The answer is a resounding no – HIIT workouts should be approached with moderation and strategic scheduling to avoid potential pitfalls.

Recommended HIIT Frequency

The recommended frequency for HIIT workouts is 2-3 sessions per week, with at least 48 hours of rest in between¹⁵. This allows your body to recover and adapt to the intense demands of HIIT, preventing overtraining, burnout, and injury¹⁶. The optimal frequency can vary depending on factors like age, fitness level, and individual response to the training¹⁶.

Beginners or those new to HIIT should start with 2 sessions per week and gradually increase the frequency as their fitness improves¹⁶. More experienced individuals may be able to handle 3 HIIT workouts per week, but it’s crucial to listen to your body and adjust the schedule accordingly¹⁶.

Overtraining can lead to a host of issues, including fatigue, mood changes, sleep disturbances, and increased cortisol levels¹⁵. It’s essential to balance HIIT with other forms of exercise, such as strength training, active recovery, and low-intensity cardio, to create a well-rounded routine¹⁵.

Proper warm-up and cool-down are also crucial when incorporating HIIT into your fitness regimen¹⁵. This helps prepare your body for the intense activity and facilitates the recovery process, reducing the risk of injury¹⁵.

Remember, the key to an effective and sustainable HIIT routine is finding the right balance between challenging your body and allowing it to recover. By following the recommended guidelines and listening to your body’s signals, you can reap the benefits of HIIT without compromising your overall health and fitness.

HIIT Workouts: The Best 20-Minute Fat-Burning Routine

Unlock the power of HIIT (High-Intensity Interval Training) workouts to burn fat and boost your fitness in just 20 minutes. HIIT workouts are known for their ability to maximize calorie burn and keep your metabolism elevated long after the workout is over¹⁷. Incorporating a 20-minute HIIT workout routine can help boost metabolism and burn a significant amount of calories in a short period, making it an efficient choice for fat burning in various fitness levels¹⁷.

These fast-paced, high-intensity sessions are designed to challenge your body and push your limits, leading to impressive results. Whether you’re using bodyweight exercises, weights, treadmills, or a combination of equipment, the best 20-minute HIIT workouts will provide an effective fat-burning routine that fits seamlessly into your busy schedule¹⁸. Typically, HIIT workouts are recommended between 1-3 times a week, depending on individual goals and fitness levels¹⁸.

Get ready to sweat and transform your body with these cutting-edge HIIT routines:

• Tabata HIIT Workout: Consisting of 20 seconds of all-out effort followed by 10 seconds of rest, repeated for 8 rounds, completing it in just 4 minutes¹⁹.
• Cardio-Bodyweight Fusion HIIT: Involves 30 seconds of high knees or mountain climbers followed by 30 seconds of bodyweight squats or push-ups, repeated for 15 minutes¹⁹.
• Pyramid Power HIIT: The work interval starts at 20 seconds, increasing by 10 seconds each round up to 60 seconds before coming back down the pyramid¹⁹.
• Explosive Agility Routine: Consists of four agility drills performed at maximum intensity for 30 seconds each, repeated 4 times¹⁹.
• EMOM Fat Blaster: Involves performing a set number of reps for three exercises at the start of each minute, repeated for 15-20 minutes¹⁹.
• Total-Body Kettlebell HIIT: Includes performing five kettlebell exercises for 45 seconds each with 15 seconds of rest, completing the circuit 4 times¹⁹.
• Treadmill Sprint Session: Consists of sprinting at maximum effort for 30 seconds followed by a 60-second recovery jog, repeated 10-15 times¹⁹.

These HIIT workouts are designed to challenge your body and elevate your heart rate, leading to increased calorie burn and fat loss¹⁸. HIIT boosts the metabolism, leading to increased calorie burning even post-workout, potentially lasting hours or days¹⁸.

Get ready to transform your fitness and sculpt a leaner, stronger physique with these powerful 20-minute HIIT routines.

20-Minute HIIT Workout With Weights

Looking to maximize your workout efficiency and burn fat in a time-crunched schedule? A 20-minute HIIT (High-Intensity Interval Training) workout with weights might be just what you need. This dynamic routine combines the power of interval training with the resistance of dumbbells to deliver a challenging, full-body workout that can help you torch calories and build lean muscle in a fraction of the time.

Warm-up and Cool-down

Begin with a 5-minute warm-up to prepare your body for the intensity ahead. This could include light jogging, jumping jacks, and dynamic stretches targeting the major muscle groups²⁰. After the main workout, spend 5-10 minutes cooling down with exercises like side pulse lunges, quad stretches, hip openers, shoulder stretches, tricep stretches, and neck stretches²⁰. Proper warm-up and cool-down routines are essential for injury prevention and optimal performance.

Workout Circuit Details

The 20-minute HIIT workout with weights consists of a series of compound exercises that engage multiple muscle groups simultaneously²⁰. Perform each exercise for 20 seconds, followed by a 10-second rest period, and repeat the circuit for 4 rounds²⁰. This 2:1 work-to-rest ratio is considered time-efficient for HIIT sessions, as it allows you to maintain a high intensity throughout the workout²¹.

1. Burpees with Overhead Press
2. Alternating Reverse Lunges with Bicep Curls
3. Squat to Shoulder Press
4. Plank Jacks
5. Deadlifts with Upright Rows
6. Mountain Climbers

Burpees have been found to be as effective as all-out cycle sprints if done at the same intensity level in HIIT workouts²¹. This compound exercise that combines a push-up, jump, and overhead press engages your entire body, making it an excellent choice for this routine.

Remember, the appropriate work-to-rest ratio in a HIIT workout depends on an individual’s fitness level²¹. Adjust the duration of the work and rest periods as needed to maintain a high-intensity effort throughout the session²¹²⁰²².

20-Minute HIIT Treadmill Workout

Unlock the power of high-intensity interval training (HIIT) with this dynamic 20-minute treadmill workout. Designed to blast fat and boost cardiovascular fitness, this routine combines periods of intense effort with active recovery, delivering maximum results in minimum time²³.

To begin, spend 15% of your workout time on a warm-up, gradually increasing your speed and incline to prepare your body for the challenge ahead²³. During the main workout, you’ll alternate between 4 minutes of high-intensity intervals and 1 minute of active recovery, maintaining a ratio of 4:1²³. Walkers can target a speed range of 3.2-6 mph, while runners can push their pace higher²³.

The high-intensity intervals will feature rolling hill segments, with the incline alternating between 4% and 10% to keep your muscles guessing and your heart rate soaring²³. The entire workout will last 20 minutes, leaving you feeling energized and accomplished²³.

This HIIT treadmill workout is designed to be both challenging and adaptable, making it suitable for individuals of varying fitness levels. Whether you’re a seasoned exerciser or just starting your fitness journey, this routine will push you to new heights and help you achieve your goals²⁴.

Remember, the key to success with HIIT is consistency and intensity. Embrace the discomfort, push through the tough moments, and reap the rewards of a stronger, leaner physique. Get ready to sweat, burn fat, and feel the power of HIIT on the treadmill²⁴!

Research shows that a 20-minute HIIT workout can be more effective for fat loss compared to a 2-hour long jog²⁴. Additionally, a HIIT treadmill session can boost your metabolic rate for up to 24 hours after the workout, helping you burn more calories even after you’ve finished exercising²⁴.

Experts suggest that a 20-minute HIIT session may be more beneficial than a 40-minute steady-state cardio workout, making it an efficient option for those with busy schedules²⁴. The combination of HIIT on the treadmill and bike can be an effective strategy for fat loss while also improving aerobic endurance²⁴.

High-intensity interval training (HIIT) workouts can range from as short as four minutes to 20-30 minutes long, with the treadmill providing a versatile platform for these intense sessions²⁵. Studies have shown that HIIT treadmill workouts can enhance aerobic capacity, endurance, exercise tolerance, and improve VO2 max²⁵.

Cardiovascular exercises, such as HIIT treadmill workouts, can also improve heart health, lung capacity, and contribute to weight loss²⁵. Furthermore, HIIT training has been proven to enhance resting blood pressure, metabolic capacity, and heart rate reserve, without compromising cardiac function in sedentary aging men²⁵.

“A 20-minute HIIT session is more efficient for individuals facing time constraints and living a busy lifestyle.”

So, are you ready to take your fitness to new heights with this 20-minute HIIT treadmill workout? Lace up your sneakers, set your treadmill, and get ready to push yourself to the limit. Let’s do this!

20-Minute Beginner HIIT Workout

If you’re new to high-intensity interval training (HIIT), the prospect of jumping into intense, fast-paced workouts can seem daunting. But fear not – we’ve got you covered with a 20-minute beginner HIIT workout that’s perfect for those just starting their fitness journey²⁶.

Modifying HIIT for Beginners

When it comes to HIIT, the key is to start at a level that challenges you without overwhelming your body. This beginner-friendly HIIT workout incorporates longer rest periods and lower-impact exercises to make it more accessible²⁶. The goal is to help you build up your endurance and confidence, so you can gradually increase the intensity as you progress.

This 20-minute HIIT routine targets all the major muscle groups, including your legs, core, and upper body²⁶. It’s designed to be equipment-free, making it easy to do at home or on the go²⁶. By the end of this workout, you’ll feel like a HIIT pro, ready to take on more advanced challenges.

1. Squats with 3-second pause: 30 seconds²⁶
2. Mountain climbers: 20 seconds²⁶
3. Skips: 100 total²⁶
4. Bear crawl Tabata: 20 seconds work, 10 seconds rest, 6 sets²⁶

Remember, the key to a successful beginner HIIT workout is to listen to your body and adjust the intensity as needed²⁶. This routine is designed to be a great starting point for those new to HIIT, but feel free to modify the exercises or rest periods to suit your fitness level²⁶. With consistency and determination, you’ll be crushing HIIT workouts like a pro in no time!

“Results in HIIT workouts come more from effort and intensity than workout duration.”²⁶

Benefits of Short, Intense Workouts

In today’s fast-paced world, finding time to exercise can be a significant challenge. However, the benefits of short, intense workouts, such as High-Intensity Interval Training (HIIT), make them an increasingly popular choice for fitness enthusiasts²⁷. HIIT workouts typically last between 10 to 30 minutes, making them an efficient and time-saving option for those with busy schedules²⁷.

How HIIT Challenges Fitness

HIIT is defined as a style of training that utilizes short, intense work periods performed between 80 and 95 percent of a person’s maximum heart rate²⁸. This high-intensity approach allows individuals to burn more calories in a shorter period compared to other exercise protocols²⁸. Additionally, HIIT workouts are highly customizable, making them easy to tailor to individual schedules and preferred training styles²⁸.

Numerous studies have shown that HIIT is more effective than steady-state aerobic exercise and weight training alone²⁹. HIIT improves both cardiorespiratory and musculoskeletal fitness, enhancing heart, lung, muscle, and nervous system functions²⁹. Furthermore, HIIT has been found to be particularly beneficial for individuals struggling with overweight or obesity, as it can help reduce blood sugar levels, resting heart rate, and blood pressure²⁸.

One of the key advantages of HIIT is its ability to increase excess post-exercise oxygen consumption (EPOC), leading to a higher metabolic rate for hours after exercise²⁸. This means that the body continues to burn calories long after the workout has ended, making HIIT an efficient way to optimize fat-burning and weight management²⁷.

While HIIT is an excellent tool for fitness challenges and weight loss, it’s important to strike a balance and not overdo it²⁷. Taking on more than two or three HIIT workouts a week can lead to overtraining or failure to achieve the intensity threshold of the workout²⁸. Incorporating HIIT into a well-rounded fitness routine, along with other forms of exercise, can help individuals achieve their goals while avoiding burnout or injury²⁹.

In conclusion, the benefits of short, intense workouts like HIIT are numerous, from improved cardiovascular and muscular fitness to enhanced metabolism and weight management. By embracing the efficiency and versatility of HIIT, individuals can overcome the common barrier of lack of time and achieve their fitness objectives²⁷.

Maximizing Short Workout Intensity

To truly reap the fat-burning benefits of HIIT workouts, it’s essential to maintain a consistently high level of intensity throughout the work periods. The key elements that make for an effective short workout routine include the strategic use of compound movements, plyometric exercises, and full-body exercises that elevate the heart rate³⁰.

Key Elements for Effective Short Workouts

Compound exercises that work multiple muscle groups simultaneously, such as squat-to-overhead presses or burpees, are excellent choices for maximizing HIIT intensity³⁰. Plyometric exercises like box jumps or plyo push-ups also help elevate the heart rate and challenge the body’s power output³⁰. Additionally, full-body exercises that engage the entire musculature, like mountain climbers or bear crawls, are highly effective for short, intense workouts³⁰.

The work-to-rest ratio is another crucial factor in maintaining maximum intensity during a HIIT session. Workouts that incorporate short, intense work periods followed by brief recovery times, such as the Tabata protocol of 20 seconds work and 10 seconds rest, repeated for 4 minutes, are particularly effective³¹. This format challenges the body to work at its absolute maximum capacity during the work intervals, leading to greater calorie burn and fitness benefits³².

Ultimately, the key to maximizing the intensity and effectiveness of short HIIT workouts lies in strategically selecting exercises that engage multiple muscle groups, incorporate plyometric movements, and push participants to their limits during the work periods. By following these principles, individuals can experience the profound fat-burning and fitness-boosting effects of high-intensity interval training, even in just 20 minutes³⁰³².

“The key to maximizing the intensity and effectiveness of short HIIT workouts lies in strategically selecting exercises that engage multiple muscle groups, incorporate plyometric movements, and push participants to their limits during the work periods.”

Four 20-Minute HIIT Workouts

Incorporating high-intensity interval training (HIIT) into your fitness routine can be a game-changer for burning fat and improving overall fitness. HIIT workouts are known for their efficiency, often delivering maximum results in a short amount of time. In this section, we’ll explore four unique 20-minute HIIT workouts that target different muscle groups and fitness components, ensuring you have a variety of options to challenge your body and keep your workouts engaging.

Lower Body HIIT Routine

This lower body-focused HIIT routine will target your glutes, hips, and thighs with a series of high-intensity exercises. The workout follows a 30-second on, 90-second rest formula, allowing you to push yourself to the limit during each interval. Jump squats, frogger exercises, and skaters are just a few of the moves that will have your legs burning and your heart rate soaring³.

Full Body Cardio HIIT Circuit

For a total-body challenge, this HIIT circuit will test your endurance and coordination. Featuring a variety of cardio-based exercises, the routine is designed to keep your heart rate elevated throughout the 20-minute session. From burpees and mountain climbers to high knees and jumping, this workout will leave you feeling invigorated and accomplished³³³.

Upper Body and Core HIIT Workout

Don’t forget to target your upper body and core in your HIIT training. This 20-minute workout combines exercises that challenge your arms, shoulders, and abdominal muscles, delivering a well-rounded fitness boost. Push-ups, plank taps, and Superman holds are just a few of the moves you can expect to see in this high-intensity routine³³.

Lower Body HIIT Workout

Maximize the burn in your lower body with this targeted HIIT workout. Featuring exercises like squat jumps, curtsy lunges, and plyo lunges, this routine will have your glutes, hamstrings, and quads working overtime³¹. Remember to maintain proper form throughout the exercises to get the most out of the workout and prevent injury.

Regardless of which 20-minute HIIT workout you choose, you can expect to see significant benefits in terms of fat burning, cardiovascular fitness, and overall strength¹. By incorporating these high-intensity routines into your fitness plan, you’ll be well on your way to achieving your health and fitness goals.

Why HIIT Shouldn’t Be Your Only Workout

While High-Intensity Interval Training (HIIT) can be an incredibly effective component of a fitness routine, it should not be the sole form of exercise you engage in³⁴. Ideally, HIIT workouts should not constitute the bulk of a weekly workout routine, with experts recommending two to three intense workouts a week lasting no more than 30 minutes each³⁴. Overdoing HIIT can lead to sustained high cortisol levels, depleted glycogen stores, disrupted metabolism, joint strain, sleep disturbances, burnout, and demotivation³⁴.

A well-rounded fitness plan that incorporates different training modalities is essential for optimal health and performance³⁴. It’s essential to strike a balance between intense exercise and rest to prevent negative effects on the body and to consider other forms of exercise such as low-intensity aerobic workouts, resistance training, yoga, or pilates to complement HIIT sessions³⁴³⁵. Adults should aim for 150 to 300 minutes a week of moderate-intensity aerobic activity or 75 to 150 minutes of vigorous activity³⁵.

While HIIT can be an excellent calorie-burning and metabolism-boosting exercise, it should not be the only type of workout in your routine³⁶. HIIT workouts that last 20 minutes or less are considered effective for increasing workout intensity³⁶, but including other forms of exercise can help prevent overtraining, address muscle imbalances, and promote overall physical development³⁴. By incorporating a balanced approach to your fitness regimen, you can maximize the benefits of HIIT while also supporting your long-term health and wellness goals.

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36. I want to lose weight. Should I take a long walk or do a short HIIT workout?