[Video] HIIT Interval Cardio Bodyweight Workout for Fast Fat Burning

This short but effective workout will help you burn fat fast with high-intensity interval cardio moves - no equipment required!

This workout uses bodyweight only, so you can do it anywhere. It includes a 5-minute warmup, followed by a 10 minute high-intensity interval training workout and a short cool-down session.

Each exercise is done for 20 seconds with 10 seconds of rest, and low-impact modifications are offered for those who need a slightly less intense workout, or who have joint problems.

Grab some water, and let's burn some fat!

Video: 20-Minute High-Intensity Interval Training Workout for Fat Loss

This excellent workout uses the interval training model to burn fat and help you lose weight quickly by revving up your metabolism. The workout consists of a 5 minute warmup segment to get your blood moving and your muscles warmed up, a 10-minute high-intensity interval workout (with a 2-minute active rest in the middle) to challenge your heart, lungs, and muscles, and 5 minutes of cool down.

The workout challenges all of your different muscle groups with two challenging exercises, with two sets of 20 seconds each for each exercise, with a 10-second rest between each set. It may not sound like much, but the exercises are intense enough that you will be burning even after 20 seconds! Add this into your fitness program a few times a week, and watch your body slim down fast.

We recommend watching it through once while following along at your own pace, and once you get it down, put on your favorite workout music, and get moving!*

* Note: Be sure to consult with your physician to be sure you are healthy enough for a high-intensity workout before beginning this or any similar exercise program.

 HIIT Workout for Fat Loss - FitnessBlender.com's At Home HIIT Workout Program for Weight Loss

 

For a Fun, Effective, 6-Week Fitness Program, check out Pace Express: The 12-minute Fitness Revolution:

Video: Fun 8-Minute Cardio Interval Workout

This short video will give you a full-body workout in just 8 minutes - no equipment needed. Doing your cardio in intervals not only strengthens your heart and cardiovascular capacity, but it also boosts your metabolism for up to 24 hours after your workout, and it's easier on your body than steady-state endurance cardio, which is hard on your heart and your other muscles.

Plus it's way more fun, since you are constantly switching motions and taking breaks in between exercises, which is more natural for your body. And you'll be done with your whole workout in less than 10 minutes! Be sure to let your heart rate come down a bit in between sets in order to get the maximum benefits. And use the modifications if needed - work at your own pace and fitness level. (Be sure to consult your physician before beginning any new exercise routine, especially if you are starting at a low fitness level.)

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For 36 fun interval cardio workouts which give you a full exercise routine in just 15 minutes, check out my favorite resource - The Pace Express Program.

Video - Fun Interval Cardio Dance Fat-Burning Workout

This 20-minute fat-burning workout uses both strengthening and toning exercises along with cardio to boost the metabolism and burn fat fast.* Alternating intense intervals of heavy muscle use with short periods of rest strengthens the heart muscle and improves the immune system, along with increasing your metabolism so you will burn more fat even while at rest. And it's fun and not overwhelming since you get little breaks of lower intensity throughout the workout.

Add this to your workout rotation a couple of times a week and see what a difference it makes!

* Note: Be sure to consult with your healthcare practitioner before beginning any new workout routine, especially if you are starting at a lower fitness level.

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Video: 15-Minute Cardio Interval Workout

Nothing burns fat and increases your cardiovascular capacity like interval training. High-intensity cardio moves with short breaks in between strengthen your heart and lungs, and rev your metabolism into high gear, helping you shed pounds even between workouts. This video demonstrates a high-intensity interval workout, similar to my favorite - the Pace Express workouts.

However, for the proper results, you will want to let your heart rate come back to resting rate, so you'll actually need about a minute to minute and a half in between sets - she's not resting long enough in the video to allow for the recovery time, which is very important. If you want to follow this video, just pause at every rest break and wait approximately 90 seconds before resuming the video. And for the real deal, to push your exercise routine into high gear, check out PACE Express below.

Be sure to warm up first, and consult with your healthcare provider before beginning any new exercise routine, particularly one this intense.

 Cardio: 15 Minute High Intensity Interval Training (HIIT): Melissa Bender Fitness
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PACE Express: 12-Minute Fitness Revolution: 
 

Video - Interval Training Workout

Here is a quick example of what an interval training workout you could do at a gym might consist of. We feel interval training is one of the best ways to burn fat quickly, increase your metabolism and cardiovascular capacity, and most importantly, have fun without getting bored with your workouts!

Check out this quick video, and for some more great info on interval training exercises, see the articles below:

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More Info on Interval Training:

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