HIIT Calculator : The Fastest Way to Burn Fat

Author: Rod Ferris, CPT (ACE, YMCA), CPAFLA


When you are using high intensity interval training you should know what heart rate to train at based on your age. This will help optomize your training and while using a heart rate monitor you can see if you are improving.

Why Should You Use It?

High intensity interval training or hiit as it is more commonly called in the fitness community is the best way to burn fat. Many exercise studies have proved that short burts of high intensity followed by 3 times as long resting times will increase your VO2 max and burn as much as 9 times as much fat as doing long slow distance (LSD) training. This is the reason why many people are abandoning the old school of thought to train on a treadmill for 50 minutes at a time to get rid of the stuff around your belly.

Fill in the Following

This calculator will calculate the heart rate that should be applied to a hiit training workout.

Enter your Age:


Checking your Heart Rate

Checking your heart rate should be done immediately after exercise. Easy places to examine your heart rate are:

* the wrist at the base of the thumb, called the radial pulse
* the neck, just to the side of the Adam's apple, called the carotid pulse

Count the number of pulses for 15 seconds and then multiply by 4. Resting heart rate for an average adult is 72 bpm. Read more about determining your target heart rate here.


High intensity interval training needs to be performed 3-4 times per week to really show results. Any less time spent trying to gain huge fat loss results will be less successful. 

This workout program is a 4 day workout program designed for intermediate trainers looking to lose bodyfat.