5 HIIT Workouts That Actually Burn Fat

High-Intensity Interval Training (HIIT) remains one of the most effective ways to burn fat and improve cardiovascular fitness. Here are five workouts that our coaches recommend for maximum results.

1. The Classic Tabata Protocol

20 seconds of all-out effort followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes per exercise. Choose 4-5 exercises like burpees, mountain climbers, jump squats, high knees, and push-ups.

2. The 30-30 Sprint Session

Alternate between 30 seconds of sprinting and 30 seconds of walking for 20 minutes. This protocol has been shown to increase metabolic rate for up to 48 hours post-workout.

3. EMOM (Every Minute on the Minute)

At the start of every minute, perform a set number of reps of a compound exercise. Rest for the remainder of the minute. Continue for 20-30 minutes.

4. Pyramid Intervals

Start with 10 seconds of work, add 10 seconds each round up to 60 seconds, then work back down. This progressive structure keeps your body guessing.

5. The Blaze Power Burn

Our signature HIIT protocol combines strength and cardio in a 45-minute session designed to maximize calorie burn while preserving muscle mass.

Ready to start? Download Blaze and get a personalized HIIT plan built for your fitness level.