If you didn’t know, high-intensity interval training or HIIT has become one of the most effective methods for cutting unwanted fat levels. What makes HIIT so effective is that the routines typically only take about 30-40 minutes, and will burn twice as many calories as a traditional 60-minute aerobic routine. In addition, HIIT exercises will also increase lean muscle, which is largely responsible for burning fat at an accelerated rate.

There are literally hundreds of different ways you can perform high-intensity interval training. HIIT can be performed on a treadmill, elliptical, stationary bike, or even in the comfort of your own home.

Below I’m going to explain a few HIIT workouts you can implement into your training routine starting today. These workouts can be supplemented into your strength-training regime or can be used as a workout by itself. Make sure you properly warm-up through dynamic stretching prior to beginning any of these exercises.

Track Intervals

Track intervals are one of the most amazing HIIT exercises you can use. This simply exercise will train both the anaerobic and aerobic energy systems. Also, track intervals will help build lean muscle in the legs and core, while also increasing your overall running speed.

At first, track intervals may seem very challenging so make sure you know your limits, but don’t be afraid to push yourself!

Simply start by jogging the straight side of the track, once you reach the curve, explode into a complete sprint until you reach the end of the curve. Continue this jog, sprint, jog motion for at least 4-6 laps.

As your cardio level advance, you will need to add additional laps or you can simply increase the pace of your jog. If you’re just starting out, then you can walk the straight sides as oppose to jogging them. Jogging is preferable, but you must work your way up.

Hill Sprint Intervals

This is even more challenging than the track intervals because it requires a greater amount of core and leg strength. Start by sprinting up a hill and then jogging back down. Rest for no more than 30 seconds and repeat. Repeat this combination about 10-12 times to feel a very powerful workout.

HIIT is not as complicated as you may think it is. It can be performed in almost any setting, and you don’t need any special knowledge to create an incredible routine. If you are challenged, and you are short on breath, then you know you have developed a good high intensity interval training routine.