HIIT Training

HIIT training, also known as high intensity interval training, is one of the best ways to get maximum calorie burn in the shortest amount of time. Just 30 minutes of HIIT training is better than spending an hour on the treadmill at the gym. HIIT training gets your heart rate up by doing short bursts of intensive movements which are better than longer workouts of low intensity exercises. A workout should consist of intervals of intensive exercises and short recovery breaks. By doing this, you are able to give your full effort, but still maintain quality. Even after you're done with the workout your body will still continue to burn fat due to not enough oxygen consumption during the high intensity exercises. Therefore, your muscles still need to consume oxygen that has to be re-paid post workout.  Here's an example of a HIIT workout that you can do at home with nothing more than your body, or you can just incorporate a few high intensity exercises into your daily workout for your advantage. (1o second break between exercises, you want to be able to catch your breath but not recover fully to increase endurance and get more calorie burn). 

Warm-up (repeat 2)                             Workout                    
30 jumping jacks                                 15 burpees
1 minute jog in place                           20 jumping lunges              
15 touch toes                                       1 minute high knees
30 jumping jacks                                 25 jump squats
20 arm swings                                     15 push-ups                                
1 minute jog in place                           30 seconds mountain climbers    
20 trunk twists                                     20 bicycle crunches                                    
                                                            20 plea squats
                                                            15 burpees
                                                            15 push-ups
                                                            30 seconds scissor kicks
                                                            1 minute mountain climbers