4 Fast Fat Burning Workouts! Part 1 of 4

Not everyone has an hour to work out. HIIT (High Intensity Interval Training) will tax your muscles hard and burn maximum calories in minimum time!

Life can be get busy and chaotic, and taking an hour to train your every four or five days per week isn’t always possible. Good news: Daily workouts don’t have to take all day! These fast-paced circuits are a great way to use your time effectively, burn fat, and get the most from your trip to the gym. Force those muscles to grow and spare your schedule with these athlete-recommended training sessions.

HIIT keeps your heart rate elevated for the entire workout. Not only does it burn fat, it kicks your cardio up a notch by turning standard steady state into explosive movements that help build muscle. Here’s a workout that will help you own leg day. These exercises will target your quads, glutes, ham strings, and even calves. The best part? HIIT keeps you burning calories long after your workout ends. This might be a 20-minute workout on the clock, but the real benefits of strength, size, and speed will last much longer.

This is Part 1 of our HIIT Workout Series

 

HIIT Leg Day Circuit

In the following workout, you’ll perform a strength movement to kick things off, dive into a round of HIIT plyometrics, and continue back and forth between strength exercises and HIIT cardio rounds.

  • Front overhead Kettle Bell Squat (3 sets of 15, 12, 10 reps )

kettlebell

 

  • Rope Jumping(1 minute between sets with no rest between exercises)
JumpRope
HIIT ROUND 1
  •  Freehand Jump Box Squat (30 reps)
jump squatbox jump
  • Burpees with a Jump (30 reps)

burpeeBurpee

  • Dumbbell Lunges (3 sets 10 reps per leg)
lunge
  • Jump Rope (1 minute between sets. No rest.)
JumpRope
 
HIIT ROUND 2
  •  Freehand Jump Box Squat (30 reps)
jump squatbox jump
  • High Knees (50 reps)
high kneehighknee2
  • Burpees with a Jump (30 reps)

burpee Burpee

  • DEADLIFTS (3 sets of 15, 12, 10 reps)
deadlift
  • Rope Jumping(1 minute between sets with no rest between exercises)
JumpRope

 
HIIT ROUND 3
  • Freehand Jump Box Squat (30 reps)
jump squatbox jump
  • Burpees with a Jump (30 reps)
burpeeBurpee
Part 2 HIIT Chest Routine                                                                                                                                               Part 3 Sled Workout

 

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