Posted on: March 15, 2017 at 1:27 pm
Last updated: September 22, 2017 at 11:02 am

Even though you do an hour of cardio every day and get a pretty good sweat going, the number on the scale never seems to reward you. Is it because you’re not spending enough time at the gym? No actually, it could be the opposite. Replacing an hour-long low-intensity workout with short quality workouts to lose weight could offer you the changes you are looking for.


These workouts are accessible and impactful. High-intensity interval training (HIIT) can be done anywhere, in 10 minutes, without equipment by using your body weight.  With these simple fat burning exercises, you can shock the body into burning calories throughout the day, without stepping inside a gym.

Why High-Intensity Interval Training Burns More Calories 

High-intensity interval training (HIIT) is a more efficient way to exercise than long and drawn out workouts where people wander around the gym taking breaks, taking selfies, and taking up space. These activities use the most of your time without going to the gym and interacting with wandering gym members. Just you and a healthy body.


A study involving 17 young adults who did moderate intensity, endurance training versus ten young adults who did HIIT, found that those who did the HIIT training expended less energy overall. However, they found that they:

  • lost more fat
  • burned more calories throughout the day
  • improved their metabolism.[i]

This means HIIT exercises may be a better use of your time and energy if you’re looking for more noticeable results in your appearance.

Another study performed on people with type 2 diabetes, and adults with different levels of fitness found that our heart and blood vessels worked harder and got stronger through HIIT training. [ii] This system is vital for getting oxygen to all of your organs and improving this system means reduced odds of getting heart disease and having a heart attack.

Another study on young men and women around the same age and with the same percentage of body fat were tested to see how significantly HIIT exercises benefitted the test subjects compared to those who did not exercise. The study found that those who did HIIT were significantly better at transferring oxygen throughout their body, as well as improvements in their breathing ability.[iii]


Different High-Intensity Interval Training (HIIT) Workouts to Lose Weight

1. The Simplest Exercise – Burpees

This exercise from Men’s Journal is good if you just want to throw yourself into HIIT without the hassle of figuring out a routine. Burpees use several different muscle groups and get your heart rate up — fast!

What Do I Have To Do?: How to do a burpee

Try to do burpees for 10 minutes straight — keeping your form for this long will obviously be a challenge, but it’s okay to cut out the push up, the jump, or just slow it down. The key is to not injure yourself during the process.

Warming: You’ll definitely feel this fat burning exercise, but that’s the point.

The exercise:

  1. Squat position then thrust into a push-up position
  2. Do the push-up and touch the ground with your chest
  3. Come back up and jump into a squat position
  4. Once in the squat position jump up in one fluid motion
  5. Come back down into the squat position
  6. Repeat

Here’s a video from XHIT Daily to see how it’s done:

2. The Quick and Fun Way – 7 Dynamic Exercises

If doing burpees for 10 minutes seems kind of boring or you’ve been doing the burpees for awhile, and you’re looking for something a little more interesting, the people at POPSUGAR Fitness have a fun way to get your HIIT.

What Do I Have To Do?

For this 10-minute far burning exercise, you’ll be doing an exercise followed by taking 20 seconds of rest; this is the best way to keep you fresh to work your hardest (the most important aspect of HIIT). During these periods of rest, it’s best to only stretch the muscles you’ve used and get into position for the next exercise.

The times placed next to each exercise tells you where in the video you can find an explanation if there’s an exercise you don’t recognize or if you don’t feel like you’re doing it right.

Remember that you’re supposed to feel a burn, so if you aren’t you’re either a super-athlete or you’re cheating. Watch here:

The HIIT Exercise Routine:

  1. Butt kicks (0:25):
  2. Burpees with a spin and without the push up (1:25):
  3. Squat jump and Shuffle (2:40):
  4. Plank Jack (4:03):
  5. Reverse Burpee (5:34):
  6. Diamond click (7:10):
  7. Mountain Climber (8:40):
  8. Take a minute to cool down, and stretch (9:35).

3. The Comprehensive Way – A Workout with a Lot of Variety

What Do I Have To Do?

This workout from TheLeanMachines involves 20 different exercises if you get bored easily. These exercises are done for 20 seconds followed by 10 seconds of rest. If you struggle with one of the exercises, it’s okay to do jumping jacks or squat thrusts instead.

Watch this video if you think you might be doing it wrong:

The HIIT Exercise Routine:

  1. Squats (0:40):
  2. Push-ups (1:10):
  3. Lunges (1:40):
  4. Squat Thrusts (2:10):
  5. Squat Jumps (2:40):
  6. V-Ups (3:10):
  7. Push up with a jump (3:40):
  8. Lunge with a Jump (4:10):
  9. Push up and Touch the Shoulder (4:40):
  10. Push up and Jump (5:10):
  11. Squats (5:40):
  12. Crawfish Kick (6:00):
  13. Jumping jacks (6:40):
  14. Pike Push-up (7:10):
  15. Lunge Jumps (7:40):
  16. Hollow Hold (8:10):
  17. Tiger Pushups (8:40):
  18. Triceps Pushups (9:10):
  19. Squat Thrust (9:40):
  20. Mountain Climber (10:00):


These fat burning exercises are tough, but they value your time. You can improve your body significantly with only 10 minutes, a small space, and the ambition to be healthier. Use the HIIT workouts to lose weight that are fun, challenging, and gives you results.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

[i]Tremblay A, Simoneau J, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994;43(7):814-818. doi:10.1016/0026-0495(94)90259-3.

[ii] 1. Francois M, Durrer C, Pistawka K, Halperin F, Little J. Resistance-based interval exercise acutely improves endothelial function in type 2 diabetes. American Journal of Physiology – Heart and Circulatory Physiology. 2016;311(5): H1258-H1267. doi:10.1152/ajpheart.00398.2016.

[iii] 2. Astorino T, Allen R, Roberson D, Jurancich M. Effect of High-Intensity Interval Training on Cardiovascular Function, &OV0312;o2max, and Muscular Force. Journal of Strength and Conditioning Research. 2012;26(1):138-145. doi:10.1519/jsc.0b013e318218dd77.

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