HIIT Burner
A 30-minute beginner-friendly HIIT session with a serious burn — around 420 kcal. Box jumps, burpees, kettlebell swings and explosive push-ups build power, boxing jabs keep the shoulders working through the intervals, and a ten-minute run closes it out.
HIIT Burner at a glance
- Level
- Beginner
- Duration
- 30 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Glutes, Shoulders, Core
- Made for
- Everyone
- Price
- Free
6 exercises in HIIT Burner
- 1Box Jump4 × 15
- 4 × 15
- 4 × 20
- 4Explosive Push-Up4 × 15
- 5Boxing Jab4 × 45s
- 6Run1 × 10 min
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run HIIT Burner
Beginner here means the movements are simple, not that the session is easy. Work 40 seconds, rest 20, and drop to half reps rather than stopping outright. Land quietly on box jumps and step down. Save the run for last and treat it as a steady cooldown, not a race.
HIIT Burner — questions
How long does HIIT Burner take?
About 30 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for HIIT Burner?
Bodyweight, plus a bar or bench for a few movements. The session is built around Box Jump, Burpee, Kettlebell Swing and more, and every exercise comes with a demo video in the GymiaFit app.
Is HIIT Burner suitable for beginners?
Yes. HIIT Burner is graded beginner: the movements are simple and the volume is deliberately low, so it works as a first session. Follow the scaling notes in "How to run it" and add sets only once the current version feels controlled.
Which muscles does HIIT Burner work?
Quads, Glutes, Shoulders, Core. 6 exercises, starting with Box Jump, Burpee, Kettlebell Swing.
Is HIIT Burner free?
Yes. HIIT Burner is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of HIIT Burner into the GymiaFit app — free, no account tricks, no paywall.
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