Start at the lower end of the rep range with clean technique.
Fat-Loss HIIT
Smart intervals with low-impact options, precise recovery periods, and week-by-week progression.
Equipment
No Equipment
Location
HomeOutdoorsTravel
Workout details
Perform every block with control.
All estimates are general. Adjust load, range of motion, and pace to your experience. Stop if you feel sharp pain, dizziness, or unusual symptoms.
| # | Block | Exercise | Sets | Reps / time | Rest | Tempo | RPE |
|---|---|---|---|---|---|---|---|
| 01 | Circuit A |  Bodyweight SquatQuadricepsMove smoothly and keep your heels down. |
4 | 35 sec | 20 sec | Free | 7–8 |
| 02 | Circuit A | Controlled Mountain ClimbersCore Use an incline option if needed. |
4 | 30 sec | 25 sec | Free | 7–8 |
| 03 | Circuit A | Standard Push-UpChest Do not sacrifice posture. |
4 | 6-12 | 25 sec | Free | 7–8 |
| 04 | Circuit A | Reverse LungeQuadriceps Alternate with control. |
4 | 8 / leg | 35 sec | Free | 7–8 |
| 05 | Active Cooldown |  Forearm PlankCoreBreathe slowly. |
2 | 30 sec | 30 sec | Free | 6–7 |
Progression
Progress without skipping the fundamentals.
Add reps before increasing the load.
Increase the load only when every set remains controlled.
Reduce volume or intensity if sleep, pain, or performance gets worse.
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