Ask pretty much any trainer what he or she recommends to clients who want to burn fat the fastest, and the answer will likely be HIIT. High-intensity interval training is so effective for two reasons: First, by including big multi-joint exercises (i.e., ones that utilize multiple muscle groups), HIIT requires the body to burn a lot during the workout itself. Second, and more important, the body continues to burn calories for hours afterward as it seeks to re-establish equilibrium. What’s even cooler is that you don’t need hours to dedicate to your workout—even 10 minutes can yield results.

This short workout, designed by Mark Beier, co-director of training at Shred415 in Chicago, maximizes every second with fast-paced strength moves interspersed with bouts of cardio.

“The one-minute runs, on a treadmill or outside, tap into the aerobic system and challenge the body to use oxygen for energy,” Beier explains. “The end result will be an elevated resting heart rate post-workout, and therefore the body will burn more calories post-workout from fat.”

You’ll be amazed at what you accomplish in 10 minutes.


Perform each exercise in order. Do each run at 50-75% intensity, and perform your strength reps as quickly as you can while maintaining good form. For the strength moves, choose a moderate weight that you can safely control for good reps for the duration of each exercise.

For more HIIT workouts

Check out the 20-minute HIIT workout to target legs10 HIIT workouts you can do at home, and seven high-octane HIIT workouts that burn 500 calories.

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