In order for weight-loss workouts to be effective, they need to be metabolic so you supercharge your body's ability to burn calories. 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.
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