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Workout: Blast Fat In 20 Minutes

It's no secret that HIIT (High Intensity Interval Training) is one of the most efficient form of workouts today. 

Recent research suggest that HIIT training significantly improves the "overall health outcome" (including burning belly fat) of individuals compared to steady state exercise like jogging. 

Some of HIIT benefits include:

1. Decrease Blood Pressure

2. Stabilizing Blood Sugar Levels

3. Lowering Cholesterol

4. Improves Mental Health

5. Time Efficient

Although there are several variations of HIIT, the key is to focus on short highly intense movements that will increase your heart rate 80-95% of its maximum capacity with a workout period of 15-25 minutes 3 times a week. 

If you are ready to start a new workout routine that will give you amazing results in a shorter period of time, then get started with this workout:

25-minute HIIT workout:

5-Minute Warmup: 

  • Arm Swings (15 reps)
  • Arm Rotation (Left - 15 reps)
  • Arm Rotation (Right -15 reps)
  • Butt Kicks (15 each leg)
  • Toe Touches (15 reps)
  • Walkouts (5 reps)

20-Minute HIIT (40 seconds intensity/20 seconds rest - repeat sets 4 times - rest one minute between each set): 

1 Set Includes:

  • High Knees
  • Bench Dips 
  • Power/Jump Squats
  • Spider Walks
  • Jump Lunges

5-Minute Cool Down: Stretch

Remember to give your body a fully recovery period and taken in nutrient dense foods, especially protein, that will help you burn fat and build muscle.

 

Sources:  Karlsen, T., et al. (2017). High intensity interval training for maximizing health outcomes [Abstract]. https://www.ncbi.nlm.nih.gov/pubmed/28385556