High intensity interval training can improve your heart health, can be an efficient, fun way to tackle your cardio workouts. HIIT has become a popular way to burn fat in the gym, but that’s not all this type of cardio training is good for. You can tackle each routine in less than 30 minutes each day.

Check out our workout plan that helps you to burn unwanted body fat.

The Warm Up

Begin with a warm-up to get the muscles loose and the joints lubricated:

●  10 jumping jacks

●  10 jump ropes

●  10 high knees

●  10-second jog in place

●  20 jumping jacks

●  20 jump ropes

●  20 high knees

●  20-second jog in place Continue for 5 minutes.

The Core Workout

Now target the core while keeping the heart rate up:

●  10 mountain climbers

●  10 pushups

●  10-second rest

●  20 mountain climbers

●  20 pushups

●  20-second rest

●  30 plank jacks

●  30-second rest

●  30 pushups Rest for 1 minute.

The Leg Workout

Then, switch to legs, with two 2-8 kilo weights:

●  10 squat presses with weights

●  10 jump squats (no weights)

●  10 lunge jumps (with or without weights)

●  Rest for 1 minute or jog in place

●  20 squat presses

●  20 jump squats

●  20 lunge jumps

●  Rest for 2 minutes/jog in place

●  30 squat presses Rest for 1-2 minutes.

The Cooldown

Don’t forget your cooldown! These standing moves will allow the heart to safely return to its resting rate.

●  10 half jumping jacks (each side)

●  20 alternating toe touches

●  30 alternating elbow to knee

●  20 alternating toe touches

●  10 slow side squats

●  30-second seated forward-bend hamstring stretch

●  20-second seated quad stretch (each side)

●  10-second shoulder stretch (each side)