During a HIIT workout, the aim is to train intensely with minimal rest. The most common format is to do 40 seconds of work, followed by a 20-second break before starting on the next move.
Exercising at a high intensity raises your heart rate, especially when doing cardio-focused activities, which helps you burn energy during your workout, and can help contribute to maintaining a calorie deficit.
Sustaining this high heart rate by keeping your rests short has longer-term effects on your metabolism — the amount of energy you burn throughout the day. As a result, HIIT workout are an extremely effective way to burn fat and hit your weight loss goals.