In order for weight-loss workouts to be effective, they need to be metabolic so you supercharge your body's ability to burn fat. The sweet spot? High-intensity interval training (HIIT) and high-intensity resistance training (HIRT). These give you the best results in the shortest amount of time.

"Combining intense bursts of cardio with continuous movement through resistance exercises can spike your heart rate, build lean muscle, and create a metabolically efficient body that burns extra calories long after the workout," says Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, Florida that specializes in total-body workouts modified for individual goals, ability levels, and injury history.

The following 10 HIIT workouts Lowe provided can be done in the gym, at home, or outdoors at a beach, park, street—basically anywhere. For the best results, pair one of the HIRT workouts with one of the HIIT workouts (back to back in that order) each day for three days in a row. Take a rest day, then complete another three-day cycle. If you're short on time, just pick one workout. You can do HIIT on day 1, HIRT on day 2, then back to another HIIT workout on day 3. Mix and match the workouts depending on the equipment you have available that day, Lowe says. And in true HIIT and HIRT fashion, work through these non-stop at the highest intensity you can manage. All you need is 10 minutes or less to fit a super-effective (albeit grueling) workout in your day to shred and sculpt your body.  

Workout 1: Barbell complex

Directions: Load a barbell with an amount of weight you can perform all exercises continuously with. Set a timer and complete each exercise for as many reps as possible—while maintaining proper form—in 30 seconds. Move directly to the next exercise with no rest. Rest one minute, then repeat the whole things two more times.

  1. Barbell thruster* 
  2. Barbell front squat
  3. Barbell Romanian deadlift
  4. Barbell bentover row** 
  5. Pushups

-1 min rest-

Total time: 9 min 30 sec.

*Barbell thruster: Set a barbell on a power rack near shoulder height. Grab the bar with palms facing down, hands shoulder-width apart. Swing your elbows underneath and in front of the bar and raise your elbows until your upper arms are parallel to the floor. Remove your thumb and pinky. Unrack the bar so it’s resting on your shoulders. Keep your back flat and squat down with your knees out and heels on the ground. As you rise, explosively drive the barbell over your head and lock out at the top. Lower the bar to your shoulders and repeat.

**Barbell bentover row: Drop your hips back, hinge at the waist, and lightly bend your knees. Lift the barbell off the ground and let it hang in front of your legs, making sure your shoulders don’t roll forward. Inhale then exhale as you row the barbell up, pulling your shoulder blades together at the top. Slowly lower it back to start.

Workout 2: Barbell jump rope circuit

Directions: Load a barbell with a weight you can perform all exercises continuously with. Set a timer and complete each move for as many reps as possible while maintaining proper form in 30 seconds. Move directly to the next exercise with no rest. 

  1. Barbell hang clean
  2. Jump rope
  3. Barbell hang clean

-no rest-

  1. Barbell squat
  2. Jump rope
  3. Barbell squat

-no rest-

  1. Barbell alternating lunge 
  2. Jump rope
  3. Barbell alternating lunge

-no rest-

  1. Barbell thrusters
  2. Jump rope
  3. Barbell thrusters

-no rest-

  1. Barbell upright row
  2. Jump rope
  3. Barbell upright row

-no rest-

  1. Barbell ab rollout
  2. Jump rope
  3. Barbell ab rollout 

Total time: 9 min

How-tos:

Barbell hang clean: Hold the bar, hands shoulder-width apart, in front of your thighs. Hinge at your hips and bend your knees so the bar lowers to just above them. Next, explosively extend your hips while simultaneously shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level, palms face the ceiling. Bend your hips and knees as you catch the bar to absorb the impact.

Barbell alternating lunge: Come under a racked barbell so it rests on your traps. Lift the weight and walk to a spacious area where you can perform alternating lunges.

Barbell upright row: Grab the bar just narrower than shoulder-width apart using an overhand grip. Pull the barbell straight up towards your chin, keeping it close to your body. Use the sides of your shoulders to lift the weight, raising your elbows up and out to the side as you do.

Barbell ab rollout: Load the bar and kneel on the floor behind it. Position your shoulders over the bar, brace your abs, and roll the bar forward, reaching in front of you until you feel your hips are about to sag. Roll yourself back.

Workout 3: Dumbbell circuit

Directions: For this workout use the same pair of dumbbells for all exercises and perform the circuit with no rest. Take 30 seconds rest before repeating.

5 x Dumbbell squat to rotational press
5 x Dumbbell front squat
5 x Dumbbell shoulder press
5 x Dumbbell lateral lunge
5 x Single-arm dumbbell snatch
5 x Renegade row with pushup
5 x Reverse lunge and curl
5 x Sumo squat to front raise

-30 sec rest-

Total time: 8 min

How-tos:
Dumbbell squat to rotational press: Squat down with a pair of dumbbells in either hand. As you come up, rotate your torso to press the weights overhead to your left side. Squat back down and press the dumbbells to your right side, rotating your torso as you come up.

Single-arm dumbbell snatch: Grab a dumbbell in one hand and stand with feet shoulder-width apart. Hinge at your hips and bend your knees, letting the hand with the weight hang just below your knees. Explosively jump up, extending your entire body so that you come up on your toes, pulling the weight as you rise. Bring the dumbbell straight up in front of your body; when it reaches the middle of your chest, tuck your elbow and bring the weight overhead.

Renegade row with pushup: Assume a pushup position with a dumbbell in either hand, supporting your upper body. Row a dumbbell, one at a time, left then right, before dropping down and performing a pushup.

Reverse lunge and curl: Step back into a lunge. At the bottom of the motion, curl the dumbbells up.

Sumo squat to front raise: With feet pointed out, wider than shoulder-width apart and arms hanging down, come into a sumo squat. As you come up, raise your arms, using an overhand grip on the dumbbells, until they're parallel to the floor.

Workout 4: Total-body circuit

Directions: Set a timer for 2 minutes and complete each pair of exercises as a superset for as many rounds as possible while maintaining proper form. Rest 15 seconds between each superset.

10 x dumbbell thrusters 
12 x reverse lunge to lateral raise (6 each side) 

-15 sec rest-

12 x dumbbell stepups (6 each side)
15 x kettlebell swings

-15 sec rest-

6-8 x pullups
10 x pushups

-15 sec rest-

12 x dumbbell alternating V-up 
8 x burpees

Total time: 8 min 45 seconds

How-tos:
Dumbbell thrusters: Begin in a squat with dumbbells held in a rack position near your shoulders. Drive up explosively while pressing the dumbbells overhead, fully extending your arms into a press.

Reverse lunge to lateral raise (6 each side): With light dumbbells in either hand, come back into a lunge and raise your arms out to either side.

Dumbbell alternating V-up: Lie on your back with arms and legs outstretched and dumbbells in either hand. Engage your core and lift your right leg and upper body straight up to meet.

Workout 5: Hill sprints + legs

Directions: For this workout you need a timer and a 100-150 meter hill.

30 sec x hill sprint
-jog back recovery-
30 sec x lunges uphill
-jog back recovery-
30 sec x hill sprint
-jog back recovery-
30 sec x broad hump uphill
-jog back recovery-

-30 seconds rest-

Repeat

Total time: 9 min 30 sec.

Workout 6: Hill sprints + core

Directions: For this workout you need a 150-200 meter hill, a timer, and a mat.

45 sec x sprint
-jog back recovery-
1 min x V-ups

45 sec x sprint
-jog back recovery-
1 min x mountain climbers

45 sec x  sprint
-jog back recovery-
1 min x plank

Total rime: 8 minutes and 15 sec.

Workout 7: Ladder track workout

Directions: Perform all sprints at 85-90% of your max effort.

15-sec sprint
-15-sec walk/jog-
30-sec sprint
-30-sec walk/jog-
45-sec sprint
-45-sec walk/jog-
1-min sprint
-1-min walk/jog-
45-sec sprint
-45-sec walk/jog-
30-sec sprint
-30-sec walk/jog-
15-sec sprint
-15-sec walk jog-

Total time: 8 min

Workout 8: Drill and sprint track workout

Directions: Perform the first 600 meters of the workout before resting for 1 minute, then repeat.

100-meter skips for height
100-meter sprint
100-meter side shuffles
100-meter sprint
100-meter side shuffles (other direction)
100-meter sprint

-1 min rest-

Repeat

Total time: 7 minutes and 30 seconds

Workout 9: Bodyweight workout

Directions: Set a timer for 30-second intervals and perform all exercises at max effort for allotted time. Keep track of reps in round 1 and try to match it in set 2 while maintaining proper form.

30 sec x High knees
30 sec x Pushups
30 sec x Mountain climbers
30 sec x Glute bridges

-30 sec rest-

30 sec x Side plank
1 min x Plank
30 sec x Side plank

-30 sec rest-

Repeat

Total time: 9 min 30 seconds

Workout 10: Total-body plyometric workout

Directions: Perform 1 round of each tri-set before resting 30 seconds and moving on to the next group of exercises. 

10 x Skater jumps
10 x Alternating lunge jump
10 x Squat jump

-30 seconds rest-

8 x Burpee tuck jump
20 x Spiderman plank (10 each side)
10 x Lying leg raise

-30 seconds rest-

8 x Plyometric pushup
12 x Walking lunge (6 each side)
50 x High knees

-30 seconds rest-

10 x Skater jumps
10 x Alternating lunge jump
10 x Squat jump

Total Time: 7 minutes and 30 seconds