HIIT or High intensity interval training, basically is short, effective bursts of exercise. The point is to give intense, 100% effort during these bursts followed by short intervals of recovery. This type of training is the best at getting your heart rate-up and burning more fat in less time.
Why do HIIT?
For one, HIIT is the best if you get bored of cardio easily. They burn fat longer while also keeping your focus up on the task at hand since you are switching so quickly. Also, a 2013 Journal of strength and Conditioning found that 4 weeks of HIIT rowing burned more body fat than traditional rowing. Not only are you effectively burning more fat, but you burn it for much longer after the workout, build lean muscle and increase efficiency in the gym!
Time to Sweat
Get ready to HIIT it! I've lisited the speeds I use for reference but adjust to higher or lower intensity based on what you can do. Tell me which one you tried in a comment!
1 min. warm up (speed 3.0)
30 sec. side step shuffle on Right (speed 4.5)
30 sec. side step shuffle on Left (sped 4.5)
1 min. highest incline walk/jog (speed 6)
1 min. recovery (speed 3.5)
Repeat all steps after warm-up, 4-5 times.
Total: 12-15 minutes
Oops I did it again....2 more workouts for you to try below!
5 min. warm up (speed 5)
1 min. skipping steps with kickback (speed 9)
1 min. running (speed 18)
1 min. normal steps (speed 7)
1 min. Sideways steps on Right (speed 7)
1 min. Sideways steps on Left (speed 7)
5 min. cool down (speed 5)
Repeat all steps besides warm-up and cool down, twice.
Total: 20 minutes
(I increase the level on the bike to about 7 for some intensity)