Torch Body Fat With
This HIIT Cardio Routine
Get lean with Power HIIT and Tabata.
Looking for a great one-off cardio workout that’s fast, intense and highly effective at burning body fat? I’ve got a great one for you right here.
Power HIIT involves recurring 20-second intervals alternated with 20 seconds rest of a variety of explosive movements that hit both the upper body and lower body. The popular Tabata method is 20 seconds of all-out work followed by only 10 seconds of rest for eight rounds (4 minutes total).
My workout here is designed for the person who’s short on time but still wants top-end results. Following a 5-minute warm-up, the Power HIIT routine will take just under 10 minutes and the Tabata circuit, as just mentioned, will last 4 minutes. Including a short break to regroup and recover (slightly) between the Power HIIT and Tabata portions, you can be done with the entire workout in less than 25 minutes.
Fast, intense, effective – the way a HIIT workout should be. And further proof that you don’t need to spend all day in the gym to get results.
Here’s the workout:
Warm-Up
For 5 minutes, alternate between 30 seconds of jumping jacks, jumping rope, running (at around 75% intensity) or your choice of other ground-based, moderate-intensity activity and 15 seconds of rest. (30 seconds on, 15 seconds off – a 2:1 work-to-rest ratio, but not super intense since this is a just warm-up.)
Power HIIT
- Jumping Lunges, 20 seconds of continuous reps
Rest 20 seconds
Complete 3 rounds total - Plyo Push-Ups, 20 seconds
Rest 20 seconds
Complete 3 rounds total - Dumbbell Clean, 20 seconds
Rest 20 seconds
Complete 3 rounds total - Tuck Jumps, 20 seconds
Rest 20 seconds
Complete 3 rounds total - One-Arm Dumbbell Snatch, 20 seconds
Rest 20 seconds
Complete 3 rounds total
Rest 2-3 minutes
Tabata
- Kettlebell Swings, 20 seconds
Rest 10 seconds - Mountain Climbers, 20 seconds
Rest 10 seconds
Complete 3 rounds total
Workout over! Nice work!