HIIT is a training technique that stands for High-Intensity Interval Training, and it’s exactly what it sounds like: intense bursts of challenging exercise followed by brief periods of rest. One of HIIT’s many benefits is that it boosts your metabolism for hours after your workout, which means that if you do a HIIT workout correctly, you can become a true fat-burning machine and reach your fitness goals that much faster. For more about the basics of HIIT, check out our “Is HIIT Right For Me?” blog post.

Below, we’ve listed a powerful fat-shredding HIIT workout you can try at your local Fitness Connection. Try each exercise at maximum intensity for 45 seconds, then rest for 15 seconds before moving on to the next one. Repeat 4 times for an intense 20-minute workout!

Mountain climbers. You’ll start in a push-up position, keeping your back flat. Engage your core to bring your right knee to your chest, then return to starting position. Repeat again with your left knee, then return to starting position. That’s one rep.

Skipping Rope. Believe it or not, the humble jump rope is one of the most effective tools in your HIIT arsenal. Skipping rope engages your entire body, and you can up the intensity at your own discretion. Step on the middle of your rope; you should be able to get the ends of the rope up to your chest. Keep your knees bent slightly while you jump, and hold your elbows close to your body. Jump off the balls of your feet, and jump just high enough for your feet to clear the rope. Just like grade school, right

Burpees. Everyone’s favorite! Start in a standing position, with your feet shoulder-width apart. Then, squat down, place your hands on the floor and kick your feet out into a plank position. Jump your legs back to their starting squat position, then jump straight up. If you want to add some intensity to this exercise, add in a push-up when you get into plank position.

Butt Kicks. Butt Kicks are another strong cardio workout. First, stand with your legs shoulder-width apart and your arms bent at your sides. Flex your right knee, and kick your right heel upward toward your butt (hence the name). Then bring your right foot back down. As your right leg is coming down, flex your left knee and kick your left foot toward your butt. All throughout, swing your arms as if you’re jogging.

Squat Jumps. Start by standing with your feet shoulder-width apart. Lower yourself into a standard squat, then flex your core and jump explosively into the air! Think basketball free throws. When you land, get back into that squat position to complete one rep. Boom!

All of that may look easy on paper, but we promise that after four rounds of this you’ll feel the burn and reap the benefits for a long time afterward. And if you have any questions about specific techniques, modifications or ways to incorporate HIIT into your usual strength training routine, come on down to Fitness Connection and ask. We’re ready to help you get the most out of your workout.