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.

Here’s how it works: you will perform the following exercises, using correct form, for 30 seconds…rest for 15 seconds and immediately move to the next exercise. Complete 5 circuits. If you don’t have a Gymboss Interval Timer grab a partner to track your time.

Set your Gymboss Interval Timer  to intervals of 30 seconds and 15 seconds, and for 20 rounds.

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.
Mountain Climber – 30 seconds
Rest – 15 seconds
Air Squats– 30 seconds
Rest – 15 seconds
Split Jumps– 30 seconds
Rest – 15 seconds
Side Burpee – 30 seconds
Rest – 15 seconds

TRANSFORM YOUR BODY with my step-by-step program for all fitness levels.

Review the videos below for correct form.

Warm Up Video

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.