How to Burn Fat with High-Intensity Interval Training

by | Updated: December 3rd, 2016 | Read time: 2 minutes

Not everyone has the luxury of a free hour every day to devote to exercise. Some of us are lucky to squeeze in 30 minutes a few times a week. So, naturally, when the time comes that we’re finally able to hit the pavement, hop on a bike or work up a sweat in some other creative way, we want to make the most of every moment.

HIIT Training


In the past, I have written about high intensity interval training, or HIIT, as an ideal way to burn fat and maximize workouts when you’re pressed for time or just need more variety in your routine. This popular form of exercise can be done at the gym, park or even at home. But what exactly does HIIT involve, and how can you get started?

HIIT – The Basics

High intensity interval training workouts are short and intense, with alternated bursts of high-intensity and low-intensity exercises. An example might be sprinting for 30 seconds, walking for 60 seconds, then repeating this cycle for 20 minutes. HIIT training can be done as a full-body, gym-type workout (using weights, machines and body weight) or strictly for cardio exercise.

How HIIT Works

HIIT keeps your heart rate up and burns fat in a short amount of time. It also helps keep your metabolism up after workouts so you continue to burn fat and calories throughout the day (some refer to this as “after burn”).

Think HIIT might be for you? Here are some sample workouts to try. (Note: If you’re a beginner, start with shorter times for each exercise, working up to these amounts.)

Cardio workout

These exercises can be done on a treadmill (or outdoors), an elliptical machine or bike.

Warm up at a steady pace for 5 minutes

Sprint for 1 minute
Rest for 1 minute
Sprint for 45 seconds
Rest for 45 seconds
Sprint for 30 seconds
Rest for 30 seconds
Sprint for 15 seconds
Rest for 1 to 2 minutes

Repeat the sequence 3 to 5 times, then cool down for 5 minutes.

Home/outdoors or gym workout

Option #1

Rest for 20 seconds between each exercise.

50 crunches
40 jump squats
30 push ups
20 high knees (run in place bringing knees to hip height)
10 triceps dips
30 burpees

Repeat sequence 2 to 3 times

Option #2

3 rounds:
10 jump ups on stepper or jump box
10 jumps over stepper or jump box
10 walking lunges out and 10 back
10 push ups
Rest for 30 seconds, then repeat for rounds 2 and 3

3 rounds:
10 jump squats
10 burpees
10 crunches
10 bicycle twists
Rest for 30 seconds, then repeat for rounds 2 and 3

3 rounds:
10 kettle bell swings
10 sumo squats holding kettle bell
10 V-ups (V sit-ups)
30-second plank
Rest for 30 seconds, then repeat for rounds 2 and 3

After a strenuous HIIT workout, your body could use a little recovery support. Vitacost ARO Glutamine RAW will help with muscle fatigue and repair.* To maximize the burn benefits, try taking a supplement such as FitMiss Burn Womens 6-Stage Fat Burning System.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.