5 High-Intensity Challenge Workouts That SCORCH Fat
There’s no question that HIIT workouts, or high-intensity interval training, are one of the best ways to accelerate fat loss. Throttling your heart rate up and down cranks up your body’s metabolism and turns you into a fat-burning machine.
When we work out at high intensities, something we can’t sustain for long periods of time, we deplete our oxygen stores and our muscles quickly build up lactic acid. After exercise, our body then attempts to build those oxygen stores back up and clear the lactic acid. This process is known as EPOC, or excess post-exercise oxygen consumption. There’s supporting research that shows that the EPOC process can elevate our metabolism for several hours after a workout — some call this the “after-burn” effect.
Try working a few of the following routines in three to four days per week to see real progress.
FULL THROTTLE: HIIT Workouts That Will Burn Fat
Cue the Cardio
This is a full-body workout focused on high-tempo, cardio-based exercises. This workout will increase your stamina as well as your overall strength.
The Circuit x 5
— Jump rope x 45 seconds
— Mountain climbers x 45 seconds
— Lunge jumps x 45 seconds
Crank
This full-body workout is designed to get your heart rate through the roof without traditional cardio. Composed of fast-paced bodyweight movements, this workout will keep you on your toes!
The Circuit x 5
— Superman x 45 seconds
— Around the world plank x 45 seconds
— Lateral squat x 45 seconds
— Lunge jumps x 45 seconds
Zero Rest
Fast-paced and high-tempo, this workout is designed to bring you to the peak of your cardiovascular limits with bodyweight exercises.
The Circuit x 5
— Jumping jacks x 45 seconds
— Burpee x 30 seconds
— Flings x 45 seconds
— Lunge jumps x 30 seconds
— High knee sprint x 45 seconds
Tempo
Test your limits with this tough full-body conditioning workout.
The Circuit x 5
— Kettlebell swing x 45 seconds
— Plyo push-up x 30 seconds
— Bent-over row x 45 seconds
Level Up
This all-out conditioning workout will crush your legs and challenge your grit.
The Circuit x 5
— Jump rope x 30 seconds
— Squat jump tap x 30 seconds
— High knee sprint x 45 seconds
