Workout Routines

The 15-minute full-body HIIT workout to burn fat

This intense routine will torch calories while you build muscle.

Renagade Row
Shutterstock
Shutterstock
Duration 15
Exercises 15
Equipment X

When you're trying to reduce belly fat and lean out, working out longer isn’t always better. In fact, intensity, not time, is more important for getting those fat-torching benefits.

By employing a high-intensity interval workout and doing multjoint exercises, you’ll burn calories not only during the workout but also for many hours after—as those hard-worked muscles continue to crave energy to restore equilibrium.

“This workout is designed to burn fat while sculpting your total body” by combining bouts of compound strength-training moves with high-energy cardio in the form of burpees, says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. “Best of both worlds!”

Directions

Perform the exercises in order. For the compound strength moves, use a load that you can safely control for the one-minute duration. And don’t skimp on those rest intervals—they ensure your body is ready for the next round of weight-training intensity.

For more HIIT workouts

Check out seven high-octane HIIT workouts that burn 500 calories, four ultra-high-intensity circuit workouts to incinerate your belly fat, and eight high-intensity interval workouts to burn huge amounts of fat in minimal time.

Today's Workout The 15-minute full-body HIIT workout to burn fat

Exercise 1.

Front Squat to Press You'll need: Dumbbells How to
Front Squat to Press thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 2.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 3.

Dumbbell Deadlift You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 4.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 5.

Half-Kneeling Single-Arm Dumbbell Curl to Press You'll need: Dumbbells How to
Half-Kneeling Single-Arm Dumbbell Curl to Press thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 6.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 7.

Alternating Lateral Lunge with Hop How to
Alternating Lateral Lunge with Hop thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 8.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 9.

Dumbbell bentover row You'll need: Dumbbells How to
Dumbbell bentover row thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 10.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 11.

Dumbbell Pushup W/ Row You'll need: Dumbbells How to
Dumbbell Pushup W/ Row thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 12.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 13.

Pushup How to
Pushup  thumbnail
1 sets
60 sec. reps
0 sec. rest

Exercise 14.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
30 sec. reps
30 sec. rest

Exercise 15.

Plank You'll need: No Equipment How to
Plank thumbnail
1 sets
60 sec. reps
As needed rest
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