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Shed Extra Pounds in Less Time with HIIT

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It’s simple, HIIT training burns more fat in less time... Yes, high intensity interval training gets it right by using larger muscle groups while keeping an intense pace during your workout and therefore, allowing you to burn more calories. HIIT is a more efficient way of exercising than running continously for 40 minutes. Now that’s good news for getting in a workout in half the time of traditional workouts. Now you can use the extra time for other things in your busy life. Yay!

Read on to find 6 great exercises you can do with periods of rest after you have completed all 6 exercises. All you need is a little space and the weight of your own body to do them. And of course, a lot of energy and a little jump rope.

The 6 moves shown below make up a perfect at home circuit that will help you raise your heart rate and burn fat in only 20-minutes. Believe me, it works.

The following moves should each be performed for 60 seconds moving from one exercise to the next with no rest in between. When you are done with the 6 exercises, take a rest then perform the circuit of 6 moves one more time. That’s it. Done in 20 minutes!

Speed Skaters

Targets: Butt and thigh

1. Stand with your feet hip-width apart, arms by your sides.

2. Hop to the right, landing on your right foot while sweeping your left foot diagonally behind your right leg and swinging your left arm across your body and your right arm behind your back.

3. Jump to the left, switching legs and arms to complete 1 rep.

Perform speed skaters for one minute.


Targets: Abdominals and core stabilizer muscles

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1. Set up at the top of a push-up position; place your feet together and your hands directly under your shoulders . Keep your back flat at all times — no rounding or overarching — and keep everything in line, from head to tailbone.

2. Hold the plank position for at least 20 seconds.

Repeat 3 times for a total of 60 seconds.

Figure 12-2: Planks - Your hands should be on the floor and in line with your shoulders.

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Targets: Core muscles and large muscle groups

See Figure 12-3 to perform a burpie.

1. Start in a standing position (make sure to engage your core muscles).

2. Drop into a squat position with your hands touching the floor in front of you.

3. Kick your feet back into a push-up position.

4. Return your feet to the squat position immediately after, while pushing up with your arms.

Repeat for 60 seconds.

Seated tuck leg jump

Targets: Abdominals with cardio conditioning

1. Sit on the edge of a sturdy chair or box, leaning back slightly. Pull your abs in tight, and bend your knees about 90-degrees. Point your toes lightly on the floor, and bend your elbows and hands in front of your shoulders.

2. Quickly lift your knees up and lightly tap your thighs with your hands, sitting upright as you draw your legs in. Immediately return to the starting position.

Repeat as quickly as possible for 60 seconds.


Targets: The lower body - quadriceps and hamstrings

1. Hold your arms straight out in front of you and stand with your feet as wide as your hips and with your body weight slightly back on your heels. Pull your abdominals in and stand up tall with square shoulders.

2. Sit back and down, as if you’re sitting into a chair. Lower as far as you can without leaning your upper body more than a few inches forward. Don’t lower any farther than the point at which your thighs are parallel to the floor.

Repeat for 60 seconds.


Targets: Your butt, quadriceps, hamstrings, and calves.

1. Stand with your feet as wide as your hips and your weight back a little on your heels, and place your hands on your hips. Pull your abdominals in and stand up tall with square shoulders.

2. Leading with your heel, step your right foot forward as if you’re trying to step over a crack on the sidewalk. As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel will lift off the floor.

3. Press off the ball of your foot and step back to the standing position.

Repeat for 60 seconds.

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