3 Calorie-Torching HIIT Routines

These high-intensity interval methods will amp up your cardio sessions and burn major calories.


IFBB Figure Pro: Sue Ling Yip

Hill Sprints

Why it's her fave: "Women carry more of their body fat in their legs and glutes. Hill sprints are a great way to burn more calories in less time while targeting stubborn lower-body areas. You'll achieve greater muscle separation for a tighter, more scultped lower body."

The Workout

Find a hill that's about 10 percent to 15 percent incline (moderately steep). Warm up for a few minutes on a flat surface. Then do the following intervals: Sprint as you run uphill for about one-eigth of a mile or 20 to 30 seconds. Rest for 30 to 60 seconds, then lightly jog back downhill to actively recover. Start out with five to six all-out hill sprints per session. Aim to up the number of sprints you perform by one to two sessions per week, until you can do eight to 10. Then find a steeper hill or increae the distance every couple of weeks. 

  • Warmup: 0% incline, 1/2 mile
  • Sprint Uphil: 10-15% incline, 1/8 mile
  • Jog Downhill: 10-15% incline, 1/8 mile
  • Sprint Uphill: 10-15% incline, 1/8 mile

Tip: Push explosively off the balls of your feet with every stride. Your heels should not strike the ground as your sprint.