Weight loss, HIIT, and table tennis

Dear coach 

Have you ever heard the term "high intensity interval training" or hiit? I'm kinda having a small weight problem and I found in internet that hiit is quite a good option for weight loss. Do you have any idea on performing hiit related to table tennis? Like footwork drill and shadow practice?

Oh by the way, there's no training facility nor pingpong table around, so I must practice alone without table.

Thank you :)

Hi Erriza,

You could do this using shadow play.  Do a few seconds of playing the stroke quickly then have a rest.  This is a simple adaptation of the High intensity training.