If you're short on time but want to get in a good heart-pumping, muscle-building workout, HIIT [1] (high-intensity interval training) is where it's at. These workouts will not only burn calories, but they're proven to diminish belly fat [2].
This 16-minute HIIT workout involves eight basic bodyweight moves [3], many of which are plyometric exercises [4]. During each 45-second intense interval, give it your all to really maximize the calorie-burning, belly-fat-melting effects of HIIT [5], knowing you'll get a 15-second rest to recover.
16-Minute HIIT Workout
Directions: Complete 45 seconds of each exercise below, followed by a 15-second rest. Then repeat this eight-move circuit once more for a total of 16 minutes. Want more? Do another round for 24 minutes, or a total of four rounds for a 32-minute workout.
High knees
Burpees
Mountain climbers
Split lunge jumps
Lateral bunny hops
Squat jumps
Dolphin dive
Hip raises with leg extension
Get descriptions for each move ahead.
High Knees
- Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
- Pump your arms to warm up your upper body.
- Keep going for 45 seconds, then rest for 15.
Burpees
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands, and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
- Do as many burpees as you can for 45 seconds, then rest for 15.
Mountain Climbers
- Start in a traditional plank — shoulders over hands and weight in your toes.
- With your core engaged, bring your right knee forward under your chest, with your toes just off the ground. Return to your basic plank. Switch legs, bringing your left knee forward.
- Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
- Continue "running" in your plank for 45 seconds. Take a 15-second rest.
Split Lunge Jumps
- Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward.
- Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
- Jump your feet back together to complete one rep.
- Keep going for 45 seconds, then rest for 15.
Lateral Bunny Hop
- Make small jumps side to side as if you are jumping over an invisible line.
- Keep your legs as close together as possible, and swing your arms to help you jump.
- Do as many hops as you can for 45 seconds, then rest for 15.
Squat Jump
- Start in a squat with your arms by your sides.
- Swing your arms to the ceiling and jump.
- Land quietly as you return to the squat position. This completes one rep.
- Do as many squat jumps as you can for 45 seconds, then rest for 15.
Dolphin Dive
- Begin in Quarter Dog [7] with your forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
- With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering your chin so it's barely touching the floor in front of your fingertips. Your shoulders should hover over your wrists, and your elbows should remain in line with your middle fingers.
- Inhale, and press back to Quarter Dog.
- Keep going for 45 seconds, then rest for 15.
Hip Raise With Leg Extension
- Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
- Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
- In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
- This completes one rep.
- Do as many reps as you can in 45 seconds, then rest for 15 seconds.