High Intensity Interval Training aka HIIT is one of the most effective training methods for burning fat and a favourite of ours here at KGN. HIIT will activate your fat burners, boost your metabolism and significantly improve your cardiovascular fitness. Regular HIIT workouts will increase your energy levels and help get you lean, strong and fit.


The biggest excuse to avoid exercise is ‘I don’t have time’ so HIIT is the perfect workout for those with a busy lifestyle. You can complete an effective HIIT workout in as little as 20 minutes. The nature of HIIT involves short, sharp bursts of intense exercise followed by a low intensity activity or a rest period.

Depending on your fitness levels you can work in a variety of ways. At KGN we would recommend the following:

Beginner: 20 secs of intense exercise followed by 40 secs of rest

Intermediate:  30 secs of work followed by 30 secs of rest

Advanced: 40 secs of work followed by 20 secs of rest

Repeat this for 20 mins, 4-5 times a week and wave bye-bye to body fat.


Another advantage of HIIT is that you don’t have to go to the gym you can literally do a workout anywhere and even with no equipment. You just need some space, a timer and the motivation to smash your workout.

For a gym free no equipment HIIT workout, try a mixture of bodyweight exercises such as skipping, high knees, sprints, mountain climbers, burpees or squat jumps. If you can get into gym then you can incorporate cardio machines into your workout such as the treadmill, cross trainer or rowing machine.

The important thing to remember is that as long as you are giving it 100% and working as hard as you can you will burn fat.

Burn fat even after your workout

HIIT has the added benefit of the after-burn effect, which you do not get with low intensity cardio such as jogging for example. During the ‘after-burn’ time your metabolic rate is boosted and your body continues to burn more fat and calories. The higher the intensity of the workout the greater the effect of the after-burn, use this as motivation to push yourself to go as hard as you can. The goal is to get your heart rate up to near maximal levels in the intense periods and then recover in the rest periods.

Tough but worth it

Every HIIT session should be tough but don’t forget it’s only a minimum of 20 mins out of the 24 hours you have in a day. As you start to see results and gain the benefits of a healthier, fitter and stronger you, you will no doubt feel a real sense of achievement and hit beast mode in no time.


If you would like any more information or guidance on HIIT workouts or any other exercise then feel free to contact us at or if you are nervous about getting started on your own then why not join a KGN class or book a one-on-one session with us now. We would love to help you get started.