Want Rapid Fat Loss? HIIT It!

High intensity interval training (HIIT) is all about INTENSITY.  When you incorporate intense periods of activity followed by short periods of rest, you’ll continue to burn fat even after you complete your workout. Pressed for time? HIIT workouts are perfect for people who can’t fit a one or two hour gym session into their jam packed day. HIIT workouts can be done in 30 minutes or less. This intense effort kicks your body’s repair cycle into overdrive. You’ll actually burn more fat and calories 24 hours after your HIIT workout than if you went for a steady paced run!  Ready to HIIT It?  Here are three HIIT workouts that will help melt fat in no time:

Workout 1

Seven minutes is all you need!  Thanks to this quick circuit from the American College of Sports Medicine, you’ll burn massive calories in a short time period. Remember to keep the intensity up during each 30 second exercise.  The ACSM’s seven minute workout consists of 12 exercises.  Each exercise lasts 30 seconds with a 10 second rest time in between.  The circuit can be repeated 2 to 3 times. You'll need a mat and a chair or bench for this workout.

1.     Wall sit

2.     Push-up

3.     Abdominal crunch

4.     Step-up onto chair

5.     Squat

6.     Triceps dip on chair

7.     Plank

8.     High knees/running in place

9.     Lunge

10.  Push-up and rotation

11.  Side plank


Workout 2

This HIIT Workout has eight exercises lasting 45 seconds each with a 15 second recovery period in between.  Not sure what a Burpee is and how to properly execute one? Learn more here.

1.     Pushups

1.     Squats

2.     Bicep Curls

3.     Alternating reverse lunge

4.     Burpees

5.     Plank

6.     Tricep Extension

7.     Squat Jumps

Workout 3

Incorporate your kettlebell into this fat blasting workout.  Remember to power through and keep the intensity up!   

Set 1

10 pushups

10 kettlebell swings

10 sumo squats

Rest 45 seconds


Set 2

15 pushups

15 kettlebell swings

15 sumo squats

Rest 45 seconds


Set 3

20 pushups

20 kettlebell swings

20 sumo squats

Rest 45 seconds


The circuit can be repeated 2 to 3 times.

Image credit: https://www.flickr.com/photos/edsonhong1/