5 exercises to help you burn fat and save time

Take your fat loss to the next level, and save time while you’re at it with high intensity interval training (HIIT).

The idea, like the free workout I’ve given you guys on the top right corner, is to be as intense as possible in as short of time as possible, in doing so, you burn more fat in less time, and the effects on your metabolism can last up to 24 hours after you’ve finished training.

I’ll do a circuit of 4-5 exercises for a minute each, rest, then repeat 3x which takes a maximum of 15 minutes. But I also switch things up quite a bit to get some variety in there, also to push myself as I get in better shape or begin to plateau.

Try doing each exercise for 30 seconds, with a 10 second rest in between, and repeat for 10-15 minutes or 1 minute of intense exercise and 30 seconds rest and so on…

Studies have shown that 2.5 hours of HIIT produced similar biochemical muscle changes to 10.5 hours of endurance training and similar endurance performance benefits as well. HIIT also boosts your metabolism for the following 24 hours due to excess post-exercise oxygen consumption.

I’ve told you what the benefits are but try them out for yourself.

Circuit:

High knees

Burpees

Mountain Climbers

Jump-rope

Frog Jumps