Metafit classes last 30 minutes and uses bodyweight exercises which target the largest muscle groups in the body for greater effect. There is no need to use any equipment. This is not an endurance class so there’s no need for you to pace yourself to avoid looking like the least fit person in the room. Everyone should be putting in their maximum effort. There is no choreography so don’t worry if you don’t know your left from your right.
What this means is that while long distance running, cycling etc will improve your fitness and body composition (fat loss) but it will take a long time for it to happen. It will take around 15-20mins at least to get your heart rate up high enough and you need to maintain that for at least an hour to make any significant difference. HIIT will get you better results in a much shorter space of time. Not only that, but this style of training will raise your metabolism meaning that you will continue to burn calories long after the workout has finished. Raising your metabolism will improve your ability to burn fat.