The High Intensity Interval Training Workout Burns Body Fat Quickly with The Best Fat Burning Exercises.

High intensity interval training includes tons of fat burning exercises that boost endurance and burn excess body fat quickly. Perform exercises 1-6 for 30 seconds each going from one to the next without rest then repeat. Perform exercises 7-12 for 40 seconds each going from one to the next without resting then repeat but reduce the time to 30 seconds each.

Take a quick break then go into 3 minutes of fat burning intervals on any cardio machine, jump rope, or jogging in place. Alternate between 45 seconds high intensity and 45 seconds moderate intensity then repeat. Take a quick break then perform 40 seconds of the last 5 exercises and 2 stretches going from one to the next without resting then repeat for 30 seconds each.

Exercise
Straight Leg Quick Feet Run keeping your legs straight and the feet pointed toward the ground Focus on minimizing ground contact with the foot and pull through with the leg. Steps should only be approximately 1 foot apart. High Intensity Interval Training Tip: Stay light on your feet and start breathing more deeply.	Sets Reps Weight/ Resistance
Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. High Intensity Interval Training Tip: Squeeze shoulder blades and expand chest as you open arms back.	Sets Reps Weight/ Resistance
Butt Kick Start with a light jog Pull the heel of the lower leg up to and bounce off the butt. Your knee should come forward and up during the movement. High Intensity Interval Training Tip: Go at a pace that raises your heart rate but feels comfortable on your knees and ankles.	Sets Reps Weight/ Resistance
Mountain Climbers 1. Start by getting on your hands and feet in a prone position. 2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth. 3. Repeat this movement for the required number of seconds. High Intensity Interval Training Tip: Keep abs slightly contracted to support lower back and keep shoulders over hands and head relaxed.	Sets Reps Weight/ Resistance
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. High Intensity Interval Training Tip: Only lower a few inches then as you get more comfortable try lunge a bit deeper keeping front knee over heel and back knee under hip. Breathe out as you explode up.	Sets Reps Weight/ Resistance
Jump Rope (forward straddle) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. While you are jumping split the feet so that one foot goes forward and the other foot goes backwards. Keep switching the feet back and forth. Continue for the prescribed number of jumps or time. High Intensity Interval Training Tip: If forward straddle is too complicated then jump rope any way you like.	Sets Reps Weight/ Resistance
Dive Bomber Pushup 1) Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3) Start position: Extend the elbows and raise the body off the floor. 4) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor starting with the head first and follow with the shoulders and waist. It should look like you are diving down towards the ground. 5) Return to the start position by extending at the elbows and pushing the body up. 6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. High Intensity Interval Training Tip: Use your breathe to initiate the movement. Breathe out as you go down and in as you raise back up.	Sets Reps Weight/ Resistance
Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. High Intensity Interval Training Tip: Contract lower abs as knee comes in towards elbow or chest.	Sets Reps Weight/ Resistance
Squat Throw from Chest 1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent. 2.Hold medicine ball at chest level and squat down to a parallel position. 3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump. Catch ball on the bounce and repeat according to prescribed repetitions. High Intensity Interval Training Tip: If catching is not your forte then try a sand filled medicine ball and let it drop back down to floor then squat to pick it up.	Sets Reps Weight/ Resistance
Single Leg Good Mornings 1. Start by placing a dowel rod or broomstick handle across your shoulders. 2. Standing on one leg proceed to bend forward keeping your back flat and your leg on the ground straight. 3. Maintaining your balance return to the starting position and repeat for the desired repetitions. 4. Repeat with the other leg. High Intensity Interval Training Tip: If balance is an issue try bending front knee a bit, contracting the abs, or practicing with no bar until your balance improves.	Sets Reps Weight/ Resistance
Split Jerk with 1 Sandbag 1. Start by holding a sandbag at shoulder height. 2. Proceed to step forward into a semi lunge and press the sandbag overhead simultaenously. 3. Your finish position is in a split stance with the sandbag overhead. 4. Return to the starting position and repeat for the suggested repetitions. High Intensity Interval Training Tip: You can also use medicine ball or single dumbbell for this exercise.	Sets Reps Weight/ Resistance
Rollouts with Ab wheel 1. Start by sitting on your knees and placing your hands on the ab wheel. 2. Proceed to roll out with the ab wheel until your body is parallel with the floor. 3. Using your arms pull yourself back up to a semi-upright position. 4. Repeat for the suggested repetitions. High Intensity Interval Training Tip: You can also use a medicine ball or small stability ball for this exercise	Sets Reps Weight/ Resistance
Recumbent Bike Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the farthest position. Adjust the resistance so that it is challenging yet allows you to keep good technique. High Intensity Interval Training Tip: Use any piece of cardio equipment set on manual or jump rope or jog in place.	Sets Reps Weight/ Resistance
45 degree Lat Pulldown with bands 1) Secure door strap overhead at top of door. 2) Start position: Position hands overhead and shoulder width apart. Grasp handles with a neutral grip (palms facing each other) and lean trunk forward in alignment with the angle of the tubing from the point of attachment. 3) Pull handles down to approximately ear level, making sure you lead with the elbows and squeeze the shoulder blades together at the end of the pulldown. 4) Return to start position. High Intensity Interval Training Tip: Attach band to door, treadmill, or railing for this and the next 2 exercises.	Sets Reps Weight/ Resistance
Standing Chest Press with Band 1. Start by securing the band at chest level behind you and standing with your feet together. To have a more stable stance you can bring one foot in front of the other in a staggered stance(lunge stance). 2. Hold the band with your hands at chest level and your elbows back. 3. Press the bands out away from your body until your arms are extended. 4. Return to the starting position and repeat for the recommended repetitions. High Intensity Interval Training Tip:	Sets Reps Weight/ Resistance
Two Arm Cable Pushdown (heavy stance) 1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent. You may use a staggered stance for increased stability. 2) Start position: Grasp bar with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°. 3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level . 4) Return to start position. 5) Remember to keep back and head erect and in a neutral position. Stabilize shoulders by squeezing shoulder blades together slightly. High Intensity Interval Training Tip:	Sets Reps Weight/ Resistance
Standing Shoulder Press with Tubing 1. Start by placing both feet on the band and hold each end in both hands at shoulder level. 2. Starting with your elbows at 90 degrees press both arms straight up until your elbows are extended. 3. Return to the starting position and repeat for the prescribed repetitions. Keep your abdominals tight throughout the movement and avoid arching your low back. High Intensity Interval Training Tip:	Sets Reps Weight/ Resistance
Bicep Curl 1) Stand with feet shoulder width apart, knees slightly bent, and at a staggered stance. 2) Step onto middle of tubing with back foot or both feet. 3) Start position: Grasp handles with underhand grip (palms facing forward) with arms hanging down at sides. Elbows should be close to sides. 4) Flex at the elbows and curl handles up to approximately shoulder level. Keep elbows close to sides throughout movement. 5) Return to start position. 6) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. High Intensity Interval Training Tip:	Sets Reps Weight/ Resistance
Back (wall stretch) Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders. High Intensity Interval Training Tip: Stick butt out more and bend knees slightly to stretch chest and hamstrings more.	Sets Reps Weight/ Resistance
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. High Intensity Interval Training Tip: Hold 40 second on each side then 30 second on each side.	Sets Reps Weight/ Resistance

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