Pinaka Fitness

PINAKA FITNESS

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Training Program 2–4 days/week (allow 48h recovery) 400–600 kcal/session + EPOC

HIIT Training

"Maximum results. Minimum time. Zero excuses."

HIIT delivers a metabolic afterburn effect (EPOC) that keeps your body burning calories for 24–48 hours after the session ends. By alternating maximum-effort bursts with short recovery periods, HIIT simultaneously builds aerobic capacity, improves insulin sensitivity, and torches fat at an accelerated rate — all in sessions under 30 minutes.

Key Benefits

Burn 25–30% more calories than steady-state cardio
EPOC: continue burning calories 24–48h post-workout
Improve VOâ‚‚ max significantly in 8 weeks
Preserve muscle while losing fat
Improve insulin sensitivity
Time efficient — maximum results in 20–30 min

Who Is This For?

🌱Beginner

Begin with 20-second work, 40-second rest. Prioritize form over speed. Focus on bodyweight only.

âš¡Intermediate

30-second work, 15-second rest. Add light weights to compound movements.

🔥Advanced

Tabata protocol (20s max/10s rest × 8) or ladder intervals. Weighted movements and explosive plyometrics.

🤖 AI Coach Insight

"The "work" intervals must be truly maximal effort — 95%+ intensity. If you can hold a conversation during your work phase, you're not doing HIIT, you're just doing circuits. The magic is in the intensity."

Exercises (5)

Click any exercise to expand step-by-step instructions, form images, tips, and safety guidelines.

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