Fat Blasting HIIT Workout – Burn Fat up to 24 Hours

Fat Blasting HIIT Workout Burn Fat up to 24 Hours

High Intensity Interval Training (HIIT), typically includes a short warm up, followed by 6-10 high intensity exercises, with low intensity recovery periods or rest, and lastly a cool down.  When performing the intensity workout portion, near maximum effort is required.  HIIT usually lasts between 15 – 20 minutes.

Keep in mind that HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours.  The time it takes the body to recover from each training period takes longer than if doing a steady pace while training, which is why caloric/fat burn continues for a period of time after exercise is over.

Our workout today will include a warm up, 30 seconds of high intensity training followed by 15 seconds of  rest/recovery periods…we’ll do this for a total of 20 times.  If you need to grab a sip of water, do so during the rest/recovery periods.

You can find more fat blasting workouts in our lastest ebook, 36 Fat Blasters ~ quick routines to burn fat and inches.

Equipment Needed: interval timer

What to Do: Perform each exercise for 30 seconds and rest for 15 seconds and immediately move to the next exercise. Complete 5 circuits.

Be sure to watch the videos before beginning to know exactly how to complete each exercise…no stopping once you begin!

Complete this workout 5 x’s which = 15 minutes.


1. Mountain Climber
2. Air Squats
3. Split Jumps
4. Side Burpees

Transform Your Body with my step-by-step program for all fitness levels.

Review the videos below for correct form.

Warm Up Video

Mountain Climbers

Air Squats

Split Jumps

Side Burpees

Exercise and health are matters that vary from person to person. Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.

12 Comments on "Fat Blasting HIIT Workout – Burn Fat up to 24 Hours"

  1. Anne  October 28, 2012

    What exercise routines do you recommend for toning the gluteus medius area (or in my case, the muffin tops)?


  2. bonitiful  March 16, 2013

    Thanks so much for your posts, I've lost some weight doing some diet and following your videos 🙂

    • Skinny Ms.  March 17, 2013

      Great! Today, I will be posting, “4 Steps to Weight Loss Challenge”. You’ll want to check it out. 🙂

  3. JEH  March 18, 2013

    I have been working with a trainer for 3 years, exercising and working on what I eat. While I don't really look overweight, I have terrible inner thighs, and wish there was a way to firm them up. I am happy with the tone up that has occurred everywhere but there. Can you help?

    • Skinny Ms.  March 19, 2013

      JEH, Currently, I am working on my latest workout challenge, Summer Legs Challenge. The focus will be on thighs. Keep checking back as I expect to have it completed by next week. You’ll love it!

  4. Marianne  March 20, 2013

    I'm really looking to get fit for the summer; do you recommend doing this each day?

    • Skinny Ms.  March 21, 2013

      Marianne, Yes…it’s a great workout.

  5. bridget  October 22, 2013

    how many cals would you burn burn doing this HIIT work out?

    • Skinny Ms.  October 22, 2013

      Bridget, So many variables are taken into account when calculating caloric burn. For example, age, weight, sex, etc.. it depends on the individual.

  6. Michael  September 28, 2014

    How days a week should I do this HIT exercises?

    • SkinnyMs  September 29, 2014

      Michael, You can do this 3 to 5 days a week.


Leave a Comment

Your email address will not be published.