Hello, HIIT is a very good way to lose weight and fat. You can do it every day, but pay attention to the intensity. If you feel tired the next day after practice, let your body have a rest and combine work and rest. It is generally recommended to practice every other day, that is, 3-4 times a week. Aerobic exercise to reduce fat and lose weight is not like anaerobic strength training to gain muscle. The former is relatively low in intensity and does not stimulate muscles so much. Therefore, with a certain training foundation, people will generally not be very tired the next day, but will be very energetic. The latter is very strong. After giving the muscles enough strength to stimulate, the muscles will be sore the next day, and they need time to repair, so they can't practice every day. In order to lose weight, you chose HIIT, so the exercise arrangement should be reasonable. It is best that all muscles participate in the exercise, and the output and rest time can be adjusted according to your own situation. I'm also playing HIIT. At present, I do 8 movements, each for 30 seconds, with a break between movements 15 seconds. I do three groups in a cycle and practice every other day. Exercise is usually changed once a month, so that the body will always feel uncomfortable and the effect will be good, and it will not enter the platform period prematurely.