This 10-minute HIIT workout to burn belly fat isn’t just a workout; it’s a celebration of your commitment to a healthier lifestyle. You get significant results in a lot less time than with regular workouts when you perform short bursts of intense exercise with short rest periods. Research suggests that HIIT workouts can help you burn calories even while you’re resting by speeding up your metabolism. 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. “I’ve found my relative work output to be higher for the reverse Tabatas when considering you’re working for half the time. A kettlebell workout is one thing, but having to hoist two bells through the entire routine is another. “This workout is extremely metabolic and builds insane muscular endurance,” says Smith. Nicholas typically prescribes 4–8 moves for a 45-minute class. HIIT Reduces the risk of heart disease: Each day includes a targeted 10-minute routine that fits easily into your schedule and helps build long-lasting healthy habits. Your workouts will feel better, and your results will improve. Many women cut calories too drastically, which slows metabolism and hinders muscle growth. It improves coordination, stamina, and burns serious calories, even without running a single step. 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. The two biggest mistakes that are most common with short workouts are improper form and doing too much too quickly. In order to maximize the results of this routine, it should be completed three to five times per week – depending on fitness experience. If you are a beginner, start with 20 seconds and build up to one minute. Then, she does jumping jacks for one minute. In crunch position, crunch with your left elbow, bringing up your right knee at the same time. Next she does one-minute of bicycle crunches. This compound movement will work multiple muscles at once. This 10-minute beginner HIIT uses low-impact moves that are joint-friendly and still effective. Combined with proper nutrition, it’s an excellent strategy to reduce stubborn belly fat often gained during menopause. Just make sure it’s low-impact and tailored to your fitness level. With a 14-day free trial, there’s no risk, just a powerful step forward in your health journey. The young bodybuilder is hoping to make his mark on the IFBB in March. See if you get more rounds the next time you do it.” I like this workout because you can keep returning to it once a month and track your progress. Ciresi takes a page from CrossFit with this high-intensity AMRAP session that hits the posterior chain with rowing and the pecs, shoulders, triceps, and core via pushups. All exercises should be done in succession without setting the bar down. 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. If it doesn't, aim for 20 seconds as fast as possible during this fat loss HIIT workout. 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. “This elevated calorie burn supports weight loss by maximizing calorie-burning potential in a shorter timeframe. High-intensity interval training (HIIT) involves performing quick bursts of intense exercise and taking brief rest periods. For your cardio session, if your goal is to lose fat, try to stay in the fat burning zone. Beginners should perform HIIT workouts for fat loss 1-2 times a week. To do the exercise you stand you get down on the ground and get into running position, with your right foot in runner stance. Here is everything you need to know about her HIIT workout. No weights required for this one, but if you want to add additional resistance feel free to grab a couple of water bottles or light dumbbells. The pace is customizable, ensuring inclusivity for all fitness levels. For 40 seconds, focus on the power coming from your hips, engage your core, and let your strength shine. Starting with dynamic body movements, like walking around the room, will set the tone. You will be active for 40 seconds and then rest for 20 seconds to recharge. High-Intensity Interval Training (HIIT) is one of the best ways to lose weight that has been scientifically proven to work. While 10-minute workouts are great when you have a busy schedule with limited time, these workouts also provide a great deal of benefits. Let’s take a look at the exercises in Amé’s HIIT cardio workout. Perform each of the below exercises for 40 seconds, followed by a 20-second rest before moving into the next exercise. So, we chatted with an expert who breaks down the best 10-minute HIIT workout for weight loss. In addition to her wellness expertise, Schellea is also a certified business and life coach, equipping her to empower women not only in health and fitness but also in their personal and professional growth. Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50. No Jumping and no equipment required, this 10 minute workout is suitable for beginners and seniors. For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout. Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form. 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. “This is a highly explosive workout that targets power, core strength, stamina, speed, and endurance,” says Groff. Perform two to three rounds total, resting 2–3 minutes between rounds. The carries get your cardio going, and the other moves attack muscles from top to bottom.” 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. 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 this energizing 10-minute session, we use a seamless mix of all-standing boxing exercises to get rid of that stubborn belly fat. Plus, HIIT’s fat-burning effects can last long after your workout is over. This short workout, designed by Mark Beier, co-director of training at Shred415 in Chicago, maximizes every second with fast-paced strength moves interspersed with bouts of cardio. In one of her viral videos, she unveiled a fat-burning HIIT workout that can be executed fast. You can also check out these other awesome high-intensity interval training workouts! If you’re healthy enough to sprint outdoors or on a treadmill, you always have a HIIT workout at your disposal. Feel the burn, revel in the accomplishment, and step into a healthier tomorrow. Women over 50 who have never worked out before or who have certain health problems should talk to a doctor before starting this high-energy fitness journey. HIIT makes your body make more human growth hormone (HGH), which helps you lose fat even more. Aside from the burn, it is also important to enjoy the process of getting healthier. 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. 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. Make sure your heart rate is in the correct zone, and you’ll be in and out of the gym in half the time. 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. Returning to the heart rate, getting to 80% of your maximum heart rate will vary from person to person, depending on their fitness level. 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 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. 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. “It’s a classic vertical push-pull workout arranged into trisets,” says Boyce. If you’re wondering where the rest periods are, technically there are none. Because “it’s terrific as an in-room travel workout,” Peterson explains. We asked 10 elite trainers and strength coaches to each come up with a kick-ass H.I.I.T session that you can do as a stand-alone or in addition to your current program. The acronym H.I.I.T is ubiquitous in fitness. 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. 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. Of course, you can always adapt some exercises according to your current fitness level. Your body will continue to benefit from the increased calorie-burn post HIIT workout, even if you’re just relaxing on the sofa! HIIT, however, is the top choice for an incredible calorie burn. 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. Get ready to sweat and feel the burn! This fat burning HIIT cardio workout will leave you swimming in a pool of sweat (or at least that’s what it did to Coach). When you don’t have much time to spare but want to squeeze in a workout, a 10-minute HIIT session can rev up your metabolism and burn calories. 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. However, HIIT with bodyweight exercises can be just as effective if you cannot get to a gym for your workout. You can perform anywhere from a 10 minute fat burning HIIT workout to a 30 minute fat burning HIIT workout. Sticking to this routine leads to multiple short-term results such as increased stamina, better muscle endurance, and improved coordination and agility. 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. 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. That said, if you’re looking for an efficient method to target fat, HIIT might be your best bet – especially this HIIT cardio workout. This routine is performed with one minute intervals divided into 45 seconds of work followed by 15 seconds of rest. Complete two rounds total, performing all five exercises in a row and then repeating with no breaks between sets. It’s an effective way to lose weight and boost your fitness. Exercise 6: Hip Hinge for Glutes, Balance & Back Strength The active rest turns to just recovery breathing after four rounds because of the workout’s intensity. This three-exercise clump hits most of the body’s major muscle groups–glutes, quads, hamstrings, and core via squats; upper back and biceps through pullups; and shoulders, triceps, and core with push presses. “There’s no time in between exercises or rounds other than what it takes you to get in position, sip water, or throw up.” HIIT not only helps you lose weight, but it also makes your cardiovascular and muscular fitness much better. Not only does HIIT burn calories while you are working out, it also speeds up your metabolism, which means you keep burning calories even when you are not moving. Related posts Supplements can help too if your workouts and diet are on point, but, of course, there are no "cheat codes". 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. Sometimes it works best to use some of each in your workout to break up the monotony. For example, if you love Crossfit or the rowing machine, these HIIT rowing workouts may be exactly what you're looking for. 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. 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. 😉 Get the details on this killer fat shredder program! So, you liked that quick, tough workout? 👋 I’m so excited to share this quick, but super effective workout I created for you. Doing so will help prevent injury, improve your flexibility, and allow you to recover quicker for that next workout. 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? As conditioning improves, before adding weight to the exercise, drop rest time by 15 seconds per round. Research shows that, despite the difference in time, traditional endurance training is just as good for improving oxygen use and heart health. According to the American College of Sports Medicine, you may burn up to 15 calories per minute, and you will burn even more calories after your workout. Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok.I like this workout because you can keep returning to it once a month and track your progress.At the start of each minute, begin the next exercise.It’s gentle on the joints, easy to follow, and incredibly effective at boosting metabolism, improving heart health, and increasing energy levels.Engaging in any exercise is undertaken at your own risk.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.To perform this movement, Furr instructs, “Start in a high plank position, then lower yourself down to your elbows one arm at a time, then return to the high plank position one arm at a time.” To keep it simple, try alternating between an upper and lower body exercise, like push-ups and squats. 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. Try to get each gasser done in under 45 seconds, resting as needed between sets. “I used this workout to prepare for a national NFL combine, and it’s still one of my favorites when shredding up and getting my conditioning right.” A former wide receiver at the University of Arkansas, Groff ’s dynamic, high-intensity routine is great for when a grass or turf field is available. The goal is to accumulate as many calories as possible across all four intervals.” Intermediate Difficulty with Beginner and Advanced Modifications provided This 10 minute cardio workout will literally melt the fat right off your body. 10 minute fat burning morning routine low impact HIIT cardio for women over 50. Check out the 20-minute HIIT workout to target legs, 10 HIIT workouts you can do at home, and seven high-octane HIIT workouts that burn 500 calories. This allows your body to recover while still reaping the fat-burning and muscle-building benefits of HIIT. When it comes to weight loss, HIIT is excellent and trumps all other forms of cardio training, including LISS1. 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? Jump lunges are an explosive lower-body exercise that strengthens your legs and improves your balance and coordination.Each move is a step closer to sculpting your body and achieving those fitness goals.With high-intensity interval training (HIIT), you can.You get significant results in a lot less time than with regular workouts when you perform short bursts of intense exercise with short rest periods.Before we go any further, it’s important to note that sometimes two terms, HIIT and interval training, are commonly, but incorrectly, used interchangeably.For each exercise, you will do the indicated time or reps and take the rest of the minute as the rest.We've got 5 reasons to start including it in your workout split.Studies show HIIT could play a key role in reducing hard-to-lose fat surrounding the organs in our torso. Focus on your core, enjoy the challenge, and feel the burn as you start this well-balanced path to fitness. Each move is a step closer to sculpting your body and achieving those fitness goals. The first exercise involves forward punches, demanding a tight core and resilient leg strength. Discover the tips for a quick and fun workout that will shape your core, speed up your metabolism, and get you on the road to better health. Best Fat Burning HIIT Workouts For Weight Loss “Depending on how hard you row, this could be a real fat burner or, at a slower pace, a steady 20-minute cardio/strength workout,” he says. Short for high-intensity interval training, the method of applying bursts of maximum intensity with periods of rest or low intensity is widely considered the most efficient way to maximize fat burning and enhance conditioning. This isn’t just about burning belly fat; it’s a holistic approach to toning and strengthening every muscle in your body. For an added challenge, you can hold a weight in your hands while you rotate,” says Furr. For more of a challenge, drive your knee to the opposite elbow across the body,” instructs Furr. To perform this movement, Furr instructs, “Start in a high plank position, then lower yourself down to your elbows one arm at a time, then return to the high plank position one arm at a time.” So, if you’re ready to elevate your fitness and reveal well-defined abs hidden beneath stubborn belly fat, read on for Furr’s 10-minute bodyweight HIIT workout to maximize belly fat loss. There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. 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. This is a fantastic finisher to activate your entire body. This motion works the glutes, hamstrings, and lower back while training your balance. Plus, it feels amazing as an active recovery between higher-intensity moves. Mobility is vital after 50, and this move helps keep your hips flexible and joints healthy. First up in this calorie-torching HIIT workout is the high plank to low plank. If you’ve tried every trick under the sun to shed extra weight but without any luck, we feel you. There’s no equipment required for this one so it can be done anywhere, anytime. Then you should totally check out 6th Factor, it’s a killer program for torching fat that you’re gonna be obsessed with! That rest time is key, it gives your body a moment to recover so you can give your best effort in the next round. In this workout, each exercise lasts 40 seconds, followed by 20 seconds of rest. As we age, our metabolism slows, and hormonal changes can make it tougher to maintain a healthy weight and muscle tone. Looking for a reason to persuade you to feel the HIIT body burn? 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. Interval training can act as an excellent option for a beginner entering the world of this style of cardio training. This 10-minute beginner HIIT for women over 50 is designed specifically for midlife bodies. Feeling low on energy, struggling with stubborn belly fat, or finding it harder to stay fit after 50? Ready to get your heart pumping? Even though it is a shorter workout, these steps still matter to avoid injuries. Widen your stance, sit your hips back, and begin shifting your weight from side to side. You’re improving posture, strengthening your core, and building confidence, all in just 40 seconds. This move gets your blood flowing and sets the tone for the rest of the session, no jumping, just dynamic, feel-good motion. Don’t worry about perfection; just keep moving and listen to your body. No jumping or complex moves, just powerful, safe cardio to help you feel strong and confident again. Engaging in any exercise is undertaken at your own risk. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners Using your core lift your toes to meet your hands in the air, forming a V with your body. For the strength moves, choose a moderate weight that you can safely control for good reps for the duration of each exercise. Second, and more important, the body continues to burn calories for hours afterward as it seeks to re-establish equilibrium. HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time. Planks are an isometric core strength exercise that involves maintaining a position similar to a push-up and holding it for an amount of time. Here is a step-by-step guide to a High-Intensity Interval Training (HIIT) workout that will help you lose belly fat. This workout promises both results and a fun fitness experience. Or check out these other HIIT workouts that might challenge you! Then you should totally check out 6th Factor, it’s a super effective way to burn fat and you’ll be glad you did. After any workout, it’s essential to cool down and stretch the muscles you worked. This workout will turn you into a calorie burning machine! It supports heart health, combats weight gain, and boosts energy. This keeps the workout joint-friendly while still elevating the heart rate. While many people have a love-hate relationship with burpees, you can’t deny that they’re a fantastic full-body exercise that targets multiple muscle groups, boosts your heart rate, and incinerates calories to help blast away belly fat. To perform this 20-minute fat burning HIIT workout, start a timer for 20 minutes. 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. Rest for one minute and try to complete five rounds. 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. This variation can be done on a treadmill and has you alternating between sprinting and active recovery periods of walking or jogging, depending on your fitness level. 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. As a certified personal trainer, I’ve designed this 10-minute HIIT routine to push you to your limits and help you reach your fitness goals. Drew McIntyre had his own take on time and reps in while training in London. Doing so will help prevent injury, improve your flexibility, and allow you to recover quicker for that next workout.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.Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor.“I’ve found my relative work output to be higher for the reverse Tabatas when considering you’re working for half the time.You can repeat the circuit for a 20-minute session or pair it with a strength workout later in the week.Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form.And with benefits for weight loss, health, and muscle building, everyone should be doing them. Maia starts the workout by doing mountain climbers for one minute. "Burn fat fast at-home 10-minute HIIT," the video reads. Maia Henry (@maiafitness) is a fitness influencer who regularly shares home workout routines on TikTok. It’s a super effective program to help you burn fat—you won’t regret it! Hey everyone, ready to torch some serious calories 🔥 in a super short amount of time? On the mental side, a 10-minute workout can help you sleep better while also improving your mood and helping you feel more alert. Check out this powerful 10-minute routine that can transform your fitness journey starting today. 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. “This workout is extremely metabolic and builds insane muscular endurance,” says Smith.Rest for one minute and try to complete five rounds.Ask pretty much any trainer what he or she recommends to clients who want to burn fat the fastest, and the answer will likely be HIIT.The options are endless, as you can use any exercise, including those in your weight training routine.This routine is performed with one minute intervals divided into 45 seconds of work followed by 15 seconds of rest.This move gets your blood flowing and sets the tone for the rest of the session, no jumping, just dynamic, feel-good motion.Sticking to this routine leads to multiple short-term results such as increased stamina, better muscle endurance, and improved coordination and agility.While many people have a love-hate relationship with burpees, you can’t deny that they’re a fantastic full-body exercise that targets multiple muscle groups, boosts your heart rate, and incinerates calories to help blast away belly fat.“It’s a classic vertical push-pull workout arranged into trisets,” says Boyce. 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. You won’t find any repeating in this workout which is perfect if you get bored easily as you’ll never perform the same move twice. “This exercise targets the chest, shoulders, core, and triceps.” Why is HIIT so productive at torching calories? We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. Muscle & Fitness logo 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. You can expect your heart rate to go up and a workout that will change you and make you feel great. Jump lunges are an explosive lower-body exercise that strengthens your legs and improves your balance and coordination. This dynamic exercise works your core, shoulders, and legs while boosting your cardiovascular fitness. Get your body warmed up and ready to exercise by doing a light jog in place for one minute. After retiring at 50 in 2016, Schellea’s passion for continuous growth led her to pursue further qualifications, becoming a certified fitness instructor and personal trainer specializing in exercise and brain health for older adults. Your journey to fitness should be enjoyable, and this all-standing boxing low-impact routine ensures just that. Thank yourself for all the work you have put into your health. Slightly lowering the level of intensity, we add semi-squat punches. After resting, we switch to punching to the left, just like in the last set. Whether you opt for high intensity or a gentler approach, the focus remains on enjoyment and accomplishment. As a certified personal trainer, I’ve designed this 10-minute HIIT routine to push you to your limits and help you reach your fitness goals.HIIT workouts are an efficient and effective workout that involves exerting a lot of energy in a short amount of time.You can mix body weight and weights to build a fantastic muscle-building fat-burning circuit.Repeat that for eight rounds, and in 4 minutes, you have completed one round of Tabata.A kettlebell workout is one thing, but having to hoist two bells through the entire routine is another. If you loved this 10-minute beginner HIIT for women over 50, you’ll love the full Vitality App experience. Prioritize protein, whole foods, and enough calories to support your active lifestyle. Stretch, hydrate, and take a moment to appreciate your body and the energy you just created. Did you love that quick, heart-pumping HIIT session? Ready to torch some serious calories 🔥 and feel amazing? Save my name, email, and website in this browser for the next time I comment. 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. Beginners should perform HIIT workouts for fat loss 1-2 times a week.See if you get more rounds the next time you do it.”The pace is customizable, ensuring inclusivity for all fitness levels.“I used this workout to prepare for a national NFL combine, and it’s still one of my favorites when shredding up and getting my conditioning right.”You’re improving posture, strengthening your core, and building confidence, all in just 40 seconds.Start with a basic move that warms up your body and gets your heart rate up.This isn’t just about burning belly fat; it’s a holistic approach to toning and strengthening every muscle in your body. This workout is perfect for those busy days when you don’t have time for a long gym session but still want to get a solid workout in. Hey, check out these supercharged HIIT workouts! We'll keep you posted on all the latest updates on fitness, beauty, women's health, healthy eating and lifestyle. Struggling to find time for fitness in your busy schedule? We’ve made sure you have a variety of movements and enough activity to push your heart rate up. Take a look at our article on low-intensity interval training and see if it's right for you. 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. Best Post-Workout Foods for Muscle Recovery, Growth, and Heart Health A common misconception is that you must do long boring cardio sessions to burn extra calories. No jumping workout and dumbbell weights optional for extra intensity. If you liked that quick and challenging HIIT routine, you can get more 30-minute workouts on my website every day! Ready to torch some calories and get that heart rate up? Conditioning, calorie burning, and grip strength are nice benefits, but more than anything you’re developing grit, something you can never have too much of. Adjust the incline up or down accordingly to adapt to your ability or fitness level. “Look at the sprinters during the upcoming Olympics–any of them overweight? “It kicks your conditioning into high gear and allows a lifter to be exposed to loaded barbell training. Get personalized meal plans to help you burn fat and build muscle. And with benefits for weight loss, health, and muscle building, everyone should be doing them. 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. And remember, these HIIT cardio workouts are only as effective as the effort you put in! For 12 minutes, complete as many rounds of the three exercises we've listed below as you can. Min HIIT for Fat Loss No Equipment Barbells, kettlebells, and dumbbells are standard equipment options used to reap some strength training benefits during your HIIT routine. 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. The treadmill also usually has a heart rate monitor available to ensure you are in the appropriate zone. To build muscle, burn fat, and thrive during menopause, your body needs nourishment.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.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.Lasting a total of 18 minutes, this circuit workout includes treadmill sprints, ab bicycles, and a farmer's walk march.Conditioning, calorie burning, and grip strength are nice benefits, but more than anything you’re developing grit, something you can never have too much of.In order to maximize the results of this routine, it should be completed three to five times per week – depending on fitness experience.On the mental side, a 10-minute workout can help you sleep better while also improving your mood and helping you feel more alert.This allows your body to recover while still reaping the fat-burning and muscle-building benefits of HIIT. 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 each exercise, you will do the indicated time or reps and take the rest of the minute as the rest. A workout that builds muscle mass and reduces body fat? 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. 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. Remember, you can get results in less time, you just have to put in the work and eat right. 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. As with everything fitness related, figuring out how to best include HIIT will take some trial and error. 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. 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). 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. In fact, when weight loss is your goal, high-intensity interval training is one of the best ways to burn calories and melt fat. 10 minute fat burn cardio workout that is high intensity & low impact. This move strengthens the arms, shoulders, core, and heart, without the impact of traditional jumping. This not only balances your workout but also challenges your brain and coordination, which supports long-term cognitive health. It’s gentle on the joints, easy to follow, and incredibly effective at boosting metabolism, improving heart health, and increasing energy levels. Remember to warm-up and cool down too when doing short workouts. Then, lift your knees high in a high knees motion for one minute to warm up your lower body further. According to a 2023 meta-analysis, doing just three HIIT sessions per week for eight weeks can significantly reduce body fat percentage, fat mass, and fat-free mass. HIIT is an incredibly effective training method for blasting away unwanted fat. Russian twists target your obliques and core muscles, helping to improve your rotational strength and stability while shrinking your waistline. Next on the docket are mountain climbers, a dynamic, full-body exercise that targets your core, legs, and arms. This exercise engages your core, arms, and shoulders, helping build strength and stability. You can repeat the circuit for a 20-minute session or pair it with a strength workout later in the week. In just 10 minutes, you completed a full-body, metabolism-boosting workout designed specifically for women over 50. Start with a basic move that warms up your body and gets your heart rate up. “I wanted to give them the strength, endurance, and mental toughness required for a tough wrestling match. “I created loaded conditioning when I was training wrestlers,” says Even-Esh. “We’ve also found that the extra rest maximizes recovery for average fitness enthusiasts. I call these ‘TUF runs’ because they’re sprint workouts that we completed on The Ultimate Fighter (TUF) TV show I was on a few years ago.” That’s because HIIT workouts combine short bursts of intense exercise with brief rest periods or lower-intensity exercise, helping you burn more calories in less time than steady-state cardio. “The end result will be an elevated resting heart rate post-workout, and therefore the body will burn more calories post-workout from fat.” Physically, 10-minute workouts improve your cardiovascular fitness by developing better oxygen uptake endurance, and they assist in weight loss through calorie burning. This fun fat burning workout is suitable for beginners and seniors and will increase your heart rate, increase your fitness and help you feel really good. 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. HIIT will improve your muscle power output and allow you to build muscle even if your primary use for it is fat loss2. 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. 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. As a result, your body will use its anaerobic system instead of its aerobic one to produce energy. Use this cardio HIIT workout for fat loss, improving cardiovascular performance, and building lean muscle. You don’t need fancy equipment to burn calories and get a full body workout. Here’s an old school cardio workout to get your heart rate up quick, fast, and in a hurry! Additionally, HIIT helps build muscle and improve cardiovascular fitness, both of which further support a higher resting metabolic rate.” “The one-minute runs, on a treadmill or outside, tap into the aerobic system and challenge the body to use oxygen for energy,” Beier explains. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can yield results. Ask pretty much any trainer what he or she recommends to clients who want to burn fat the fastest, and the answer will likely be HIIT. The final exercise she does is pop squats for one minute. Now it's time for a one-minute plank. To build muscle, burn fat, and thrive during menopause, your body needs nourishment. But there’s good news, HIIT workouts (high-intensity interval training) can help turn that around. The long-term results of this routine include fat loss, muscle toning, sustainable energy levels, increased heart health, and increased explosiveness and power. To do one, get into a push up position and then bring your forearms down one at a time and then back up again. Then, she does up and down planks for one minute. Next up, burpees for one minute.