One of the biggest barriers to getting in shape is how much time it takes to do it. Fortunately, the advent of HIIT – high-intensity interval training – has made it clear that if you want to torch more fat in less time, HIIT is the way to go.

The key to getting the most out of these workouts is to keep your effort and intensity high during the “on” rounds, and use your rest periods to fully recover.

This is a Fat-burning anytime, anywhere workout.

Mountain climbers: Start in a high-plank position (just like the beginning position of a push-up), jump your right foot to the outside of your right hand. As you bring your right foot back, simultaneously jump your left foot to your left hand. Repeat.

High knees: Stand straight with the feet hip-width apart. Jump from one foot to the other at the same time lifting your knees as high as possible. When jumping, pump arms in a controlled motioned as if you were running in place.

Jump squats: Stand with feet shoulder-width apart, transition into a regular squat, then jump up explosively. When landing, lower body back into the squat position to complete one rep.

Burpees: Plant your hands on floor, jump your feet back, and lower your chest all the way to the floor. Then jump up and clap your hands overhead. Repeat.

Mountain climbers (60 seconds)
High knees (60 seconds)
Rest 60 seconds
Jump squats (60 seconds)
Burpees (60 seconds)
Rest 60 seconds
Burpees (60 seconds)
Jump squats (60 seconds)
Rest 60 seconds
High knees (60 seconds)
Mountain climbers (60 seconds)
Rest 60 seconds
Mountain climbers (60 seconds)
High knees (60 seconds)