Let’s take a look at the exercises in Amé’s HIIT cardio workout. One of our in-house fitness coaches has created a 10-minute HIIT cardio workout that’ll get your heart rate up and challenge your endurance. Whether you’re a beginner or a seasoned fitness enthusiast, this adaptable workout will push you toward your weight-loss goals. Footer menu: She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Simultaneously twist your upper body toward your left knee, reaching your right elbow toward your left knee. Engage your abdominal muscles to pull your knees up and into your chest as you lift your shoulder blades off the floor. At the same time, bring your arms toward your right foot, slowly lifting your head, shoulder blades, and torso off the floor. Draw your belly button toward your spine to engage your abdominal muscles. Successful fat loss occurs when we maintain as much muscle mass as possible while cutting away the extra storage of body fat we have. The long-term results of this routine include fat loss, muscle toning, sustainable energy levels, increased heart health, and increased explosiveness and power. While 10-minute workouts are great when you have a busy schedule with limited time, these workouts also provide a great deal of benefits. Combining renegade rows with pushups forms a powerful upper-body workout that promotes weight loss, enhances strength, and boosts muscle endurance, not to mention stability. EMOM (every minute on the minute) workouts are ideal for weight loss in short timeframes because they’re structured and intense. When time is tight, but your weight-loss goals are non-negotiable, consider these five 10-minute workouts to melt belly fat and propel you forward at an unprecedented pace. To perform this 20-minute fat burning HIIT workout, start a timer for 20 minutes. Make sure your heart rate is in the correct zone, and you’ll be in and out of the gym in half the time. Trust us, a fast metabolism is just what you want if lean muscle and less fat are your goals. Add in the EPOC effect, and your metabolism will be in overdrive for the rest of the day post-workout. Looking for a reason to persuade you to feel the HIIT body burn? Through years of experience analyzing client needs and developing personalized workout plans, I’ve discovered that you don’t need hours in the gym to see real results. As a personal trainer for over two decades, I’ve dedicated my career to helping people achieve their fitness goals, including tackling that persistent abdominal fat. Struggling to find time for fitness in your busy schedule? Looking for more ways to kick your HIIT workout up a notch? Did you love that quick, hard-hitting workout? You can perform anywhere from a 10 minute fat burning HIIT workout to a 30 minute fat burning HIIT workout. The more calories you burn, the more likely you will be in your calorie deficit for the day, which will lead to melting fat off your body in no time. As mentioned above, your workout will already be shorter than a more extended aerobic cardio session, and you will burn more calories in less time. When it comes to weight loss, HIIT is excellent and trumps all other forms of cardio training, including LISS1. This deeply depletes your carbohydrate stores to put your body into fat burning mode faster. Try this HIIT treadmill workout to finish of your weight training session, and have that six-pack showing in no time at all. Stress causes the body to release specific hormones such as cortisol which don’t help us when in comes to burning that stubborn fat. If you eat too few calories, your body will limit the amount of fat it burns to insure that you, you know, don’t die. Jump Squats (1 Minute) Because HIIT exercises only last around seconds each, you’re pushing yourself to your physical edge, which is usually only sustainable for short interval periods. The fact that the intervals are short means you’ll push yourself harder than you would if you were doing long laborious cardio sessions or practicing endurance training. That said, if you’re looking for an efficient method to target fat, HIIT might be your best bet – especially this HIIT cardio workout. Supplements can help too if your workouts and diet are on point, but, of course, there are no "cheat codes". They’ll also let you move heavy weights, which will help you build muscle, too. Arguably the best bodyweight move on the planet, sprinting is an activity we are all capable of doing but progressively lose capacity in as we get older. It’s a staple way to train power, intensity, and multiple energy systems, all of which make it terrifically effective for changing your body composition. It’ll also burn more calories than you think, and ramp up your metabolism way more than, say, curls. If you need some rowing workouts, we have some for you right here. Planks with hip dips are incredibly effective for core interval workouts because they can engage multiple core muscles simultaneously while adding dynamic movement. This workout comprises two exercises that will be blasting your core. With each slam, you dial up the intensity, maximizing your weight-loss potential while sculpting lean muscle mass. Including front slams in a Tabata workout for weight loss is a smart move. With each slam, you dial up the intensity, maximizing your weight-loss potential while sculpting lean muscle mass.But remember, the sprint needs to be high-intensity, or you won’t get the full benefits.The first way involves incorporating compound movements into our training.The important thing with interval training is that you are working at your maximum output for the required duration.HIIT, as the name suggests, combines high-intensity, calorie-torching periods of activity with low-intensity recovery periods for an overall duration of as little as 10 minutes each session.You can do this workout anywhere—at home, in the park, or while traveling—and it’s a fantastic option if you want to fit in a workout without sacrificing too much time.Stress causes the body to release specific hormones such as cortisol which don’t help us when in comes to burning that stubborn fat. With endless options to keep you focused and motivated, there is something for everyone with HIIT workouts. This means if you're following a 4-day workout split, you can technically make it a 5-day split by placing HIIT on one of your existing rest days. It’s best to place it after your resistance training or on its own day so you can work out at the appropriate intensity. Try not to do HIIT before your resistance training, as it will leave your body too exhausted. Minute Body-Weight HIIT Workout for All Fitness Levels One of the most effective ways to kickstart your metabolism and torch calories is through cardio bursts. This is where a quick, high-intensity workout can make all the difference. Remember, you can get results in less time, you just have to put in the work and eat right. We help unpack the science, the hype, and how to use this training tool correctly. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners More important than that is that you are more likely to get great results if you choose some form of exercise that you enjoy. And this links HIIT workouts with numerous health benefits. Looking for a time-efficient workout you can do anytime, anywhere? Expect to notice fat loss on your face and neck first, but trust the process nevertheless. You may not drop fat from your belly first, but your goal should be to burn fat period. That means fat loss winds up coming from eating smartly (but not too little) and generating a more high-octane metabolism. If you are not improving weekly or your other workouts suffer, scale back a bit on your HIIT workouts to burn fat until your body adjusts.For each exercise, you will do the indicated time or reps and take the rest of the minute as the rest.Loved that workout focused on your heart and core?That means fat loss winds up coming from eating smartly (but not too little) and generating a more high-octane metabolism.Before we go any further, it’s important to note that sometimes two terms, HIIT and interval training, are commonly, but incorrectly, used interchangeably.On its own, the treadmill is a very effective fat-fighting tool.Think about how a squat involves movement in the hips, knees, and ankles—this requires recruitment from several muscle groups.This workout comprises two exercises that will be blasting your core. The dumbbell push press harnesses the combined power of your lower and upper body. Take breaks when necessary, but maintain a high intensity throughout to rev up your metabolism and maximize calorie burn. When you only have 10 minutes for a workout, every single repetition matters. HIIT, as the name suggests, combines high-intensity, calorie-torching periods of activity with low-intensity recovery periods for an overall duration of as little as 10 minutes each session. Complete the given reps and rest for the remainder of that minute. When selecting exercises, prioritize movements that are both effective and efficient, aligning with the idea that “time is money.” This short amount of time might not seem like much, but when you aim to achieve certain weight-loss goals, maximizing the effectiveness of each rep is key. This means you are going to keep burning calories long after you have finished exercising. A common misconception is that you must do long boring cardio sessions to burn extra calories. Introducing single-arm alternating kettlebell swings into your routine takes things up a notch, pushing your core stability to the limit and ramping up the calorie burn. After completing the first exercise, you’ll rest for two minutes (you’ll need it!) before completing the next. Mastering kettlebell high pulls enhances strength and coordination and elevates your heart rate, establishing an optimal weight-loss environment. The alternating motion ensures a continuous flow of movement, effort, and intensity, perfect for maximizing reps during an EMOM workout. Muscle & Fitness FLEX Promotions HIIT can be used with any type of exercise, including resistance training, bodyweight movements, your favorite cardio machines, battle ropes, kettlebells, and so much more. This roundup of the best 10-minute workouts to melt belly fat wraps up with a core circuit. Kettlebell high pulls are a stellar choice for weight-loss workouts, presenting a comprehensive challenge for the lower and upper body. This dynamic duo targets key muscle groups, including the lats, upper back, abs, chest, shoulders, and triceps, providing a comprehensive and effective workout. Maximizing your effort during those 30 seconds of work is crucial, pushing yourself to complete high-quality reps for optimal results. You’ll alternate between 30 seconds of work and 30 seconds of rest for five rounds, ensuring a challenging session within just 10 minutes. This dynamic move targets the obliques and deep core muscles while engaging the shoulders and hips. The alternating dumbbell bent-over row is a dynamic exercise focusing on the upper back, lats, and biceps while also engaging the core. Box step-ups improve lower-body strength and stability while targeting your quads, hamstrings, and glutes. In this routine, your goal is to complete as many rounds as possible within the given time frame. These structured approaches ensure you make the most out of every minute. It’s more about building up muscle mass while limiting extra fat storage. To be clear, this doesn’t mean you should stop eating and do six-hour workouts. Movements we don’t perform often burn more calories than the ones we repeat often. You'll burn calories for hours post-workout as your body recovers from the high-intensity exercise, she explains. I’ve curated a transformative 10-minute cardio workout for weight loss to help you achieve your goals. This HIIT cardio workout has ten cardio and strength movements that engage your full body and get your heart rate up to burn calories. Sprint workouts that include 20 seconds of maximum effort and then walking or jogging for 40 seconds for a total of 15 minutes is a great starting point. The options are endless, as you can use any exercise, including those in your weight training routine. To keep it simple, try alternating between an upper and lower body exercise, like push-ups and squats. Utilizing kettlebell swings in a Tabata workout for weight loss is a game-changer. This interval format keeps the heart rate elevated throughout the session, maximizing calorie burn and fat loss. Next on this roundup of 10-minute workouts to melt belly fat is all about Tabata. This exercise promotes calorie burning and engages multiple muscle groups, including the legs, glutes, shoulders, and back. These intense intervals get your heart rate up, improve cardiovascular health, and activate fat-burning hormones. And with benefits for weight loss, health, and muscle building, everyone should be doing them. For your cardio session, if your goal is to lose fat, try to stay in the fat burning zone. A workout that builds muscle mass and reduces body fat? Then, push your palms into the floor to straighten your elbows and return to the starting position. To initiate a push-up, bend your elbows out to your sides at a 45-degree angle and lower the chest toward the floor. Engage your abdominal muscles by pulling your belly button in towards your spine. Keep your core engaged, chest upright, and shoulders back. You want to stay fit, burn calories, and feel good about your body, but sometimes it feels like there just aren’t enough hours in the day. Get personalized meal plans to help you burn fat and build muscle. As your fitness level improves, you can do longer HIIT workouts and increase the number of sessions you do per week, but keep an eye on your muscle recovery. For 15 minutes, prepare to feel the upper body and lower body burn as you perform deadlifts, bent-over rows, hang cleans, squats and presses, and back lunges. If you want to place even more effort into fat loss, try bumping it up to two HIIT sessions a week once you can handle it. With your resistance training program, try to include 1 HIIT session and one LISS cardio session per week as a starting point. It is a fantastic tool to pair with your training program, but it is too hard for your body to recover from numerous HIIT sessions a week. At the start of each minute, begin the next exercise. All exercises should be done in succession without setting the bar down. Physically, 10-minute workouts improve your cardiovascular fitness by developing better oxygen uptake endurance, and they assist in weight loss through calorie burning. In fact, when weight loss is your goal, high-intensity interval training is one of the best ways to burn calories and melt fat. Dumbbell deadlifts are a fantastic choice for weight loss EMOM workouts, providing a comprehensive full-body exercise that targets numerous muscle groups. With each minute dedicated to a specific task, EMOM workouts push you to give your all, promoting high-intensity intervals that are proven to boost metabolism and fat burning. Workout #2: EMOM You'll increase core engagement that way, especially with a racked or goblet grip. It’s an exercise that is all at once easier and harder than you think it is. But when you take on the notoriously tough exercise, make sure that you don't go overboard. That’s why I’ve put together my best 10-minute workouts to melt belly fat in record time. The four motivational 40-minute workouts include, strength, cardio and core, stretch and recover, and cycle! HIIT helps burn fat while maintaining muscle through a stop-start system of training that’s transferable to almost any exercise. And remember, these HIIT cardio workouts are only as effective as the effort you put in! If it doesn't, aim for 20 seconds as fast as possible during this fat loss HIIT workout. For 12 minutes, complete as many rounds of the three exercises we've listed below as you can. If you give yourself a minutes frame, you can see how many times you can go up and down the reps ladder during that time. You will get better results by doing fewer reps with better form while also reducing injury risk. Sticking to this routine leads to multiple short-term results such as increased stamina, better muscle endurance, and improved coordination and agility. In order to maximize the results of this routine, it should be completed three to five times per week – depending on fitness experience. Check out this powerful 10-minute routine that can transform your fitness journey starting today. You'll move through multiple phases, pumping up your heart rate and kicking off that fat burn. Here are the top moves you want to have in your workouts to blast belly fat. Get free weekly workouts and no-nonsense training insights delivered straight to your inbox. They're simple, but effective, and they'll have you burning calories for hours after they're done. Loved that workout focused on your heart and core? Then you should totally check out 6th Factor – it’s an amazing program for burning fat that you’ll really get into. If you enjoyed our quick fat-burning routine and you want to learn more about HIIT, here's everything you need to know about HIIT Training. Your body will continue to benefit from the increased calorie-burn post HIIT workout, even if you’re just relaxing on the sofa! Perform 10 reps per side for the AMRAP.6254a4d1642c605c54bf1cab17d50f1e Perform mountain climbers by starting in a plank position and squeezing your core. To knock out reps of box step-ups, position yourself in front of a sturdy box that’s 12 to 20 inches in height. Not to mention the unilateral nature and constant movement pump up the intensity! The important thing with interval training is that you are working at your maximum output for the required duration. Everyone will always have their preference and always have something negative to say about certain workout styles. You could get the same workout using a stationary bike, a cross trainer, a rower, a set of stairs outside, or even just out on a football field. The treadmill also usually has a heart rate monitor available to ensure you are in the appropriate zone. Repeat that for eight rounds, and in 4 minutes, you have completed one round of Tabata. Here's a closer look at the different types of HIIT training. There are multiple types of HIIT training you can do, meaning you'll most certainly never get bored. When your heart is more efficient, it pumps more blood and oxygen through the circulatory system. The plank position targets the entire core, including the rectus abdominis, obliques, and transverse abdominis, building strength and stability. Repeat for your preferred number of sets and reps or a set duration. Stay committed to executing each rep with precision and focus, unlocking the full benefits of this effective exercise. To make this exercise more difficult, jump out of the bottom of the squat to return to standing. Pause in the bottom position of the squat and then drive up through the heels to stand, pushing your arms down and behind your hips. Keeping your weight in your heels, bend your knees to lower your hips until your thighs are parallel with the floor (or as close to it as you can get). Here are a few tips and tricks to shed that unwanted fat, and get you feeling (and performing) your best. It protects and insulates our internal organs—but too much has been linked to an increased risk of diabetes, stroke, and heart disease. Belly fat, otherwise known as visceral fat, affects more than how we feel when we look in the mirror. Even though it is a shorter workout, these steps still matter to avoid injuries. Don't forget to print this workout so you can take it with you wherever you go. Studies show HIIT could play a key role in reducing hard-to-lose fat surrounding the organs in our torso. Losing fat long-term happens steadily but surely. If you’re wondering how to lose fat fast, it’s important to know that there isn’t a quick fix or an overnight solution. ☾☼ Best used as a morning or evening fitness routine, or whenever you have a 10 minute break. The excess post-exercise oxygen consumption (EPOC) effect is when your body continues burning calories at an elevated rate even after your workout is completed. These workouts consist of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for eight rounds per exercise, equalling mini four-minute workouts. Tabata workouts are highly effective for weight loss in short periods due to their structure and intensity. This compound movement engages the lower body, core, back, and arms, making it incredibly effective for burning calories and building muscle. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time. I wouldn’t recommend this workout after a hard leg session. Remember this workout is for your lean phase to get ripped quick, not for your bulking phase where you are trying to maximize size. If doing this correctly its very difficult, you can try one of the other programs with slightly longer recovery times. Once you can complete the advanced level and need more of a challenge, try adding a slight incline for variation, or try the exact same workout on a stationary bike. Start with a light jog for three minutes and then complete 10 minutes worth of one of the levels below. This workout is appropriate for healthy people of all fitness levels. That means that yes, going too hard in the gym nonstop can actually keep you from dropping belly fat. Work stress, workout stress, family stress, financial stress, stress of failure. If you are not improving weekly or your other workouts suffer, scale back a bit on your HIIT workouts to burn fat until your body adjusts. Beginners should perform HIIT workouts for fat loss 1-2 times a week. For each exercise, you will do the indicated time or reps and take the rest of the minute as the rest. Set a timer for 20 minutes and pick six exercises for the indicated reps, seeing how many times you can get through the circuit in that time. However, HIIT with bodyweight exercises can be just as effective if you cannot get to a gym for your workout. Similarly, pushing too hard in a short period of time leads to burnout and potential injuries. Most people tend to focus on reps over form with short workouts, which is less impactful. Performing this routine at this cadence allows for both an impactful workout with proper rest time between each session. These workouts can also help to reduce your risk of heart disease. This fat burning HIIT workout is 20 minutes in total, consisting of 4 rounds, and does a great job working your entire body. You can mix body weight and weights to build a fantastic muscle-building fat-burning circuit. And thanks to HIIT training that uses resistance training and bodyweight exercises, you can have your cake and eat it too (as long as cake is actually a HIIT workout). There are plenty of guys out there looking to lose some belly fat, and feel better in their body. 🙂 You can find more 30-minute exercise routines just like it on my website! Remember to warm-up and cool down too when doing short workouts. Stress in the body is a really important variable that often gets overlooked. For most of us, we have always been told, we have to work harder and push harder if we want something. Eventually, that approach will have you erasing the belly fat you want to eliminate. So if I do only crunches and planks I’ll erase belly fat and have a sick set of abs? You shouldn’t be eating this amount of calories; you need more than that. For example, if you love Crossfit or the rowing machine, these HIIT rowing workouts may be exactly what you're looking for. Whether at home or the gym, the exercises and equipment you can use are endless. This method allows you to test yourself and see your progress as you have goal rounds to beat each time you do the workout. Focus on maintaining a straight line throughout each rep. Perform eight reps per side for the EMOM. Lower your hip in a controlled dip, then push it back up, squeezing your obliques. As you dip your hip toward the ground, you intensify the challenge, increasing calorie burn and sculpting your midsection with each repetition. Pull the dumbbell toward your hip, keeping your elbow close to your body, then lower it with control. Finally, push the floor away from you as you return to a standing position, engaging your glutes and hamstrings to complete the movement. Hinge at your hips, maintaining straight arms, then explosively drive your hips forward to swing the kettlebell to chest height, powered by momentum from your lower body. These dynamic movements fire up your posterior chain, helping you shed pounds by developing lean muscle in your hamstrings, glutes, and lower back. Alternate sides, maintaining stability and squeezing your core. If you’re wondering how to lose fat fast, it’s important to know that there isn’t a quick fix or an overnight solution.As mentioned above, your workout will already be shorter than a more extended aerobic cardio session, and you will burn more calories in less time.Push your limits and increase your cardiovascular endurance in this short cardio blast.Next on this roundup of 10-minute workouts to melt belly fat is all about Tabata.Physically, 10-minute workouts improve your cardiovascular fitness by developing better oxygen uptake endurance, and they assist in weight loss through calorie burning.We've got 5 reasons to start including it in your workout split.Complete the given reps and rest for the remainder of that minute. HIIT workouts, particularly when we're talking about the best HIIT workout to burn belly fat, may be grueling, but they are also super versatile. Don’t let the goal of burning fat make you forget the importance of also having muscle. Did we mention a HIIT fat burning workout is also shorter? Pushups are a compound movement that require work from your chest, triceps, and core. That doesn’t mean that they can’t also help you lose weight around your midsection, though. This is a compound movement that activates several major muscle groups, but it’s a movement that most people don’t do very often. It’s that blend of traits that will eventually help you erase excess belly fat. Check out MH Body Recomposition Central, which features a full workout program, meal plan, and more to help you accomplish your goals. It's important to figure out what 80% of your max heart rate is, because it’s the gold standard for when the benefits of HIIT start to kick in. Returning to the heart rate, getting to 80% of your maximum heart rate will vary from person to person, depending on their fitness level. As a result, your body will use its anaerobic system instead of its aerobic one to produce energy. HIIT, however, is the top choice for an incredible calorie burn. Barbells, kettlebells, and dumbbells are standard equipment options used to reap some strength training benefits during your HIIT routine.Most people tend to focus on reps over form with short workouts, which is less impactful.Arguably the best bodyweight move on the planet, sprinting is an activity we are all capable of doing but progressively lose capacity in as we get older.Rest for one minute and try to complete five rounds.In this 10-minute ladder HIIT workout, you'll alternate between medicine ball slams and dumbbell thrusters.HIIT may also help with weight loss when combined with a healthy diet.Try this 30-minute high-intensity interval training (HIIT) routine below.This full-body, high-intensity exercise effectively targets and sculpts key muscle groups, such as the quads, glutes, shoulders, and triceps. Belly fat can be stubborn and hard to lose, especially as you get older. Shedding fat will take more than just putting in work in the gym, though. Incorporate power and force to these movements by adding load or plyometrics, and we theoretically will produce more calorie burn. Think about how a squat involves movement in the hips, knees, and ankles—this requires recruitment from several muscle groups. The first way involves incorporating compound movements into our training. Some studies have shown that HIIT burns up to nine times more fat than traditional cardiovascular exercise and keeps your metabolism elevated for more than 24 hours afterwards. Instead, aim to do general full-body exercises that burn fat all-around. And that’s where smart, targeted fat-burning exercises come in. Today, I’m sharing a simple yet powerful 10-minute cardio burst workout designed to maximize fat loss, build endurance, and leave you feeling accomplished. Performing this routine at this cadence allows for both an impactful workout with proper rest time between each session.The alternating motion ensures a continuous flow of movement, effort, and intensity, perfect for maximizing reps during an EMOM workout.This exercise promotes calorie burning and engages multiple muscle groups, including the legs, glutes, shoulders, and back.Keeping your weight in your heels, bend your knees to lower your hips until your thighs are parallel with the floor (or as close to it as you can get).The excess post-exercise oxygen consumption (EPOC) effect is when your body continues burning calories at an elevated rate even after your workout is completed.If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest.You will get better results by doing fewer reps with better form while also reducing injury risk.This dynamic move targets the obliques and deep core muscles while engaging the shoulders and hips. A goal of 3-5 rounds with 1-2 minutes rest in between will give you a fantastic HIIT workout. You perform 20 seconds of all-out high-intensity exercise followed by 10 seconds of rest. HIIT will improve your muscle power output and allow you to build muscle even if your primary use for it is fat loss2. Using a heart rate monitor or Fitbit is crucial for this type of training because you will accurately measure how close you are to that necessary heart rate zone. Interval training can act as an excellent option for a beginner entering the world of this style of cardio training. Before we go any further, it’s important to note that sometimes two terms, HIIT and interval training, are commonly, but incorrectly, used interchangeably. With high-intensity interval training (HIIT), you can. Adding hip dips introduces a dynamic element, further engaging the obliques and deep core muscles. This is your starting point in your journey to drop belly fat, and fat in general. That means it doesn’t typically want to go away, and we have to work both smartly and intensely to limit our fat stores. Our bodies are programmed to store fat, whether we like it or not, since fat is the most abundant source of energy we can tap into for day-to-day functioning. Of course, you can always adapt some exercises according to your current fitness level. Take a look at our article on low-intensity interval training and see if it's right for you. You can do this workout anywhere—at home, in the park, or while traveling—and it’s a fantastic option if you want to fit in a workout without sacrificing too much time. The faster your work, the more time to rest you receive, but don’t let that sacrifice form! Mountain climbers are well-known for being dynamic and intense, making them a fantastic option for sculpting abs and increasing workout intensity. Squeeze your core, initiate a slight knee bend to create momentum, then explosively push your legs upward, driving through your feet to propel the dumbbells overhead. To make the exercise more challenging, touch your hand to the ground instead of swinging it out to the side. Simultaneously, swing your right arm to about shoulder height and your left arm across your body to reach your right hip. If that feels too easy, adjust the work-rest intervals so that you work as long (or longer) as you rest. Return to the first exercise and repeat the routine. Perform the first exercise for 20 seconds, working as hard as you can while maintaining proper form. If floor push-ups are too challenging, perform the exercise with your knees on the ground (with your body forming a straight line from shoulder to knees) or elevate your hands on a stable surface like a bench or chair. Repeat until you’ve completed all six exercises, rest for 60 to 90 seconds. HIIT may also help with weight loss when combined with a healthy diet. Try this 30-minute high-intensity interval training (HIIT) routine below. The benefits of short, high-intensity training sessions are all about your post-recovery state. Intermediate exercisers can perform each exercise for 30 seconds and rest for 30 seconds; advanced exercisers can work for 40 seconds and rest for 20 seconds. Then, rest 40 seconds, and move onto the next exercise. “This will increase your total caloric expenditure during and after the workout,” says Aimee Nicotera, an ACSM-certified exercise physiologist and health coach in Cape Cod, Massachusetts. When you exercise at high intensities, your body requires more oxygen to sustain the effort. The second way is to include exercises that you are “relatively inefficient at,” Samuel says. Compound exercises involve motion at multiple joints. There are two ways to work smarter to burn more calories in the gym, says Ebenezer Samuel, C.S.C.S., MH fitness director. These medicine ball exercises are a good place to get going. Lasting a total of 18 minutes, this circuit workout includes treadmill sprints, ab bicycles, and a farmer's walk march. In this 10-minute ladder HIIT workout, you'll alternate between medicine ball slams and dumbbell thrusters. Use a heavier kettlebell since the reps are low, and substitute regular or modified push-ups when needed. To ensure your heart rate stays nice and high, jump from the high plank position required for push-ups to the standing starting position needed for jumping rope. Sometimes it works best to use some of each in your workout to break up the monotony. Push your limits and increase your cardiovascular endurance in this short cardio blast. Best of all, you don’t need a gym or expensive equipment to get started—just your body and a bit of space. It’s all about maximizing your effort in a short period, and the good news is that you can achieve great results in just 10 minutes. As a personal trainer, I know how challenging it can be to find time to work out, especially when you have a busy schedule. The two biggest mistakes that are most common with short workouts are improper form and doing too much too quickly. On the mental side, a 10-minute workout can help you sleep better while also improving your mood and helping you feel more alert. We’ve made sure you have a variety of movements and enough activity to push your heart rate up. You may also realize that when it comes to losing weight, some of the things you hate the most may yield the best results. In fact, you can use anything if it gets your heart rate up to where it needs to be, which allows you to pick things you like. Rest for one minute and try to complete five rounds. Here is yet another reminder that no matter what, you need to keep an eye on how your body is feeling and how it is recovering after these sessions. Although it is extremely effective and gets amazing results, HIIT is hard on your body and should not be done every day. This means a balanced diet and fewer calories than your maintenance number. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners You can do a different exercise each time, but that becomes a bit of a memory game. What’s cool about Tabata is that you alternate between two exercises. Now, we love utilizing gym equipment for HIIT, like in these HIIT treadmill workouts, so we don't recommend making every HIIT workout equipment free. HIIT will directly improve your VO2 max, which is how much oxygen your body can consume during exercise. Maximizing your effort during those 45 seconds of work is crucial, pushing yourself to complete high-quality reps for optimal results. You’ll alternate between 45 seconds of work and 15 seconds of rest for five rounds, ensuring a challenging session within 10 minutes. These dynamic exercises zero in on your abs, especially the rectus abdominis, boosting strength, power, and endurance. Next, lower your body to the height of the dumbbells and push back up, executing a pushup. You can combine any and all of them to create the HIIT workout of your dreams. There are tons of options, sometimes an overwhelming assortment, but lucky for you, we have the best ones right here. Well, in this case, working harder for less time is what’s smarter. The body doesn’t burn fat from specific areas because you work on just that area. For any type of fat loss, you have to start with creating a calorie deficit—minimizing calories in, and maximizing calories out. It will recruit your big back muscles to pull, while also challenging your lower body and core to stay in proper position as you progress through the set. Start with light weight first to master the three steps of the exercise and always focus on keeping your core engaged. Ramp up the challenge—and fat-burning capabilities—by adding a load. But how much of a payoff does HIIT really offer over traditional, steady-state cardio? On its own, the treadmill is a very effective fat-fighting tool. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. She earned her master's in exercise and nutrition science at Lipscomb University. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis. When people think of cardio to burn fat, they often think you have to jog outside or on the treadmill. What that means is that you are combining short bursts of intense exercise with varying periods of rest or lower-intensity exercise. To clarify, every time you read HIIT in this article, it refers to high-intensity interval training. But what if you could burn way more calories in way less time? To initiate a push-up, bend your elbows out to your sides at a 45-degree angle and lower the chest toward the floor.Pause in the bottom position of the squat and then drive up through the heels to stand, pushing your arms down and behind your hips.Use a heavier kettlebell since the reps are low, and substitute regular or modified push-ups when needed.Stress in the body is a really important variable that often gets overlooked.This means a balanced diet and fewer calories than your maintenance number.Return to the first exercise and repeat the routine.Engage your abdominal muscles to pull your knees up and into your chest as you lift your shoulder blades off the floor.And with benefits for weight loss, health, and muscle building, everyone should be doing them. If you can continue for longer, you are either an extremely advanced athlete who loves a little bit of pain, or your intensity isn't as high as it should be. We'd recommend not letting it go longer than minutes. We've got 5 reasons to start including it in your workout split. The real benefits of HIIT occur after your workout is finished. But with HIIT, your workout isn't even when the best benefits kick in. You have to be explosive to drive the kettlebell up, but you need your whole body to handle the momentum, staying tense for swing after swing. Five rounds of that is a good starting point; you can push harder after that. Ramp yourself up to max power capacity; start by going hard in intervals, attacking for 30 seconds, then resting for 90. Focus on engaging the core, exhale during the lift, and inhale during the return. Maintain a slight bend in your arms as you repeat the chopping motion for the prescribed reps. Repeat the chop on the other side. This flexibility allows targeted focus on different muscle groups, enhancing overall effectiveness. Engage your core and, without rotating your torso, lower one hip toward the ground, then return to the plank position before repeating on the other side. Begin in a plank position with your forearms on the ground and your body straight from your head to your heels. It utilizes your hips and knees to drive up the weight, engaging your legs and working emphasizing power. This full-body power move is driven by the upper body but has a large demand on the lower body as well. This exercise challenges you to nail triple extension (extension and straightening at the hip, knee, and ankle) in one fluid motion. This workout comprises of only two exercises, but they’re full-body and highly effective. Side planks with hip dips are a high-intensity exercise that amps up your weight-loss potential. With each pull toward your body, your core muscles stabilize your spine, particularly as the weight shifts. This full-body, high-intensity exercise effectively targets and sculpts key muscle groups, such as the quads, glutes, shoulders, and triceps. This roundup of the best 10-minute workouts to melt belly fat kicks off with AMRAP. When your heart rate is high, your body burns serious calories. To get the calorie-burning prize this style of training offers, you want your heart rate up to at least 80% of its maximum. The wood chop stands out among core exercises for its intense rotational movement, engaging multiple abdominal and back muscles for stability. Barbells, kettlebells, and dumbbells are standard equipment options used to reap some strength training benefits during your HIIT routine. Rest for 1-2 minutes when you get to the top or bottom of your ladder, so you can work as hard as possible when you start your ladder again. But remember, the sprint needs to be high-intensity, or you won’t get the full benefits. There are countless options for your intervals, but as a basic starting point, you can choose the time period you are going to train for and then pick your intervals.