If you want to quickly get in shape, burn fat, improve your mood and feel younger, you must try your best to include High-Intensity Interval Training, or HIIT, into your workout routine 1-3 times per week.

Why am I so sure that the HIIT workout routine is effective?

This article “High-Intensity Circuit Training Using Body Weight: Maximum Results with Minimal Investment” published in the June 2013 ACSM Health and Fitness Journal, is my best support. In general, HIIT training can improve both your aerobic and anaerobic system, which can help you sprint faster and increase the distance of your longer runs or workouts. (Keep in mind that the ACSM, or American College of Sports Medicine, is one of the leading authorities on fitness in general).

In addition to this article, there is a growing body of research that supports HIIT when it comes to burning belly fat and subcutaneous fat, which is the fat underneath the skin.

And who doesn’t want that!

Finally, on a personal note, I have grown to love HIIT. I get most of my cardio workouts done in under 20 minutes and continue to sweat and burn calories for many hours after my workout. To me, it’s more fun to sprint and challenge your limits than to pound the pavement at a rhythm that feels like it’s doing more harm than good to my body.

In encourage you to try this workout if you are new to HIIT. If you are well versed in HIIT, then I encourage you to particularly try the 15:30 interval if you are new to it.

Let’s get to the workout!

15:30 HIgh-Intensity Interval Workout Routine

  1. Perform a 2-minute warm-up jog.
  2. Set your interval timer to 15 seconds of high intensity training and 30 seconds of low-intensity training. I use this free app, and run with my iPhone.
  3. Sprint at 100% maximum effort for 15 seconds.
  4. Walk for 30 seconds.
  5. Repeat this interval 20 times.

Afterwards, be sure to optimize your recovery period and drink plenty of water. You should also eat as soon as possible, preferably a meal that is high in protein and complex carbohydrates, such as a sandwich.

Perform this workout 1-3 nonconsecutive times per week and see your fitness and fat loss improve at rates you did not know was possible!

Good luck!