HIIT Burner
A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and plank jacks. Six movements, no equipment, roughly 420 kcal, and every muscle group touched somewhere in the round.
HIIT Burner at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Chest, Back, Quads, Shoulders, Core, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in HIIT Burner
- 4 × 12
- 2Double Jump Squat4 × 20
- 3Mountain climbers4 × 20
- 4Jumping Lunge4 × 20
- 5High knees4 × 12
- 6Plank jack4 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run HIIT Burner
Work through all six with minimal rest inside the round, then take 90 seconds before the next one. Four rounds. Double jump squats are the highest-cost movement — if the second jump loses height, switch to single jumps and keep the rest of the round intact.
HIIT Burner — questions
How long does HIIT Burner take?
About 40 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 Burpee, Double Jump Squat, Mountain climbers and more, and every exercise comes with a demo video in the GymiaFit app.
Is HIIT Burner suitable for beginners?
HIIT Burner is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does HIIT Burner work?
Chest, Back, Quads, Shoulders, Core, Biceps. 6 exercises, starting with Burpee, Double Jump Squat, Mountain climbers.
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.
Import workout freeOpens in the app · Android & iOS
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