The 15-minute full-body HIIT workout to burn fat

Posted On By Todd
HITT

When it comes to workouts for leaning out, longer isn’t always better. What’s more important to getting those fat-torching benefits: Intensity. By employing a HIIT scheme and using multjoint exercises, you’ll not only burn calories during the workout but for many hours after, as those hard-worked muscles continue to crave energy to restore equilibrium.

By combining bouts of compound strength training moves with high-energy cardio—in the form of burpees—“this workout is designed to burn fat while sculpting your total body,” says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. “Best of both worlds!”

For the compound strength moves, use a load that you can safely control for the one-minute duration. And don’t scrimp on those rest intervals—they ensure your body is ready for the next round of weight-training intensity.

The Workout

  • 60 seconds squat to overhead press (Thruster)
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds deadlift to upright row
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds curl to overhead press
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds alternating forward lunge with curls
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds bent-over row to tricep kickback
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds renegade rows with push-ups
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds push-ups with alternating side planks
  • 30 seconds burpees
  • 30 seconds rest
  • 60 seconds plank