Gone are the days when exercise meant hours of aerobics or jogging. Now it’s all about to get fit faster, and which research shows give maximum benefits in a shorter amount of time.

What is High Intensity Interval Training?

According to Daily Burn, HIIT is:

a in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

The Benefits of HIIT:

1. You can get fit in a lot less time. 2. Interval training boosts weight loss. 3. It increases post-workout metabolism more than other types of exercise. 4. It is good for your heart and helps prevent cardiovascular disease.

Try one of these HIIT Workouts via . Whether you like running, biking, or doing strength training, you’ll find an interval workout that’s right for you.

25-Min HIIT Biking Workout:

Warm-up by cycling for 5 minutes at an easy pace. Bike for 30 seconds at a very fast pace, and then bike for 1 minute at a much slower resting pace. Repeat this 30-second and 1-minute pattern 10 times. Finish with a 5-minute cool down.

25-Minute HIIT Walking Workout:

Walk for 5 minutes at a light pace to warm up. Walk for 30 seconds at a very fast speedwalking pace, and then walk for 1 minute at a much slower resting pace. Repeat 10 times. Finish with a 5-minute cool down.

25-Minute HIIT Running Routine

Walk or jog for 5 minutes at an easy pace to warm-up. Run all out for 30 seconds, and then jog or walk for 1 minute. Repeat 10 times. Finish with a 5-minute cool down.

10-Minute HIIT Bodyweight Workout

Walk or jog for 2 minutes to warm up. Rest for 30 seconds. Complete each of the following exercises for 1-minute intervals. Take 30 second breaks between exercises.

* Squats * Push-ups * Scissor kicks * Burpees * Plank

10-Minute HIIT Weight Workout

Walk or jog for 2 minutes, or complete 1 minute of alternating bodyweight lunges and 1 minute of jumping jacks to warm-up. Rest for 30 seconds. Complete each of the following exercises for 1-minute intervals. Take 30 second breaks in between exercises.

* Bicep Curls * Shoulder Presses * Squats * Alternating lunges with weight overhead * Russian Twists