As trainers, we get asked all the time: What do I do to lose weight? Our number one recommendation will also be to modify your diet and focus on proper nutrition but a form of exercise called HIIT is also at the top of our list. HIIT is a broad term for workouts that involve short periods of intense exercise alternated with recovery periods. Typically, a HIIT workout will range from 10 to 30 minutes in duration. The actual activity being performed varies but can include sprinting, biking, jump rope or other body weight exercises.