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By Nicole Rawls

Short intense workouts can be effective

Shorter workouts at full capacity help you shed pounds. Anyone can do high-intensity interval training (HIIT), even newbies. HIIT workouts are short workouts followed by short periods of rest to make the body work harder than it does during cardiovascular exercise. High intensity interval training workouts have been shown to torch tons of calories in a short amount of time. They do not take several hours in a gym. This type of training allows you to burn the maximum amount of calories in the shortest amount of time. With this training you will alternate between periods of maximum effort and short recovery. For example, you can do 20 seconds of jumping jacks and rest for 10 seconds after that.

If you are new to fitness, the key to success lies in doing the right moves at your own pace. HIIT should be intense, but you should not push too hard. Pushing too hard can result in injuries.

To get you started, here are three high-intensity interval workouts that each last 10-30 minutes. All of these exercises have easy-to-learn moves. No gym equipment is needed. You only need water, a chair and a yoga mat.

You should do a two-minute warmup before beginning each workout to get your muscles ready to work. Jog for 30 seconds. Then stand and move your arms backwards in circles as if you are doing the backstroke, for 30 seconds. Finally, do side lunges and back lunges with one leg then switch to the other and do the same. Continue with this for one minute.

10-minute HIIT workout

You should work up a sweat in no time with this workout. No equipment is necessary.

Start with the jab, cross, front (right side). Switch to the other side and repeat. Next, do jumping jacks. Finally, do sumo squats. Do three rounds of 20 seconds for each exercise, then rest for 20 seconds.

Cool down with stretching.

20-minute HIIT workout

Metabolic conditioning exercises help to maximize the amount of calories being burned. This workout will be challenging. There are five exercises. Do each exercise for 45 seconds, then rest for 15 seconds.

Start with push-ups. Then do squats. Next, do butt kicks. Then do triceps dips. Finally, do side lunges.

Cool down with stretching.

30-minute metabolic conditioning (METCON) HIIT workout

Try this longer workout to challenge your core and your upper and lower body. This will burn more calories than 30 minutes spent on the treadmill. Do not forget to do warm-up exercise before starting. Do each exercise in 3 rounds: 45 seconds of exercise, 15 seconds of rest.

Begin by doing push-ups. Do squats next. Then do butt kicks, triceps dips, side lunges, jumping jacks, and finally, sit ups.

Cool down with stretching.

There you have it. All of these workouts will help you burn calories fast. You do not have to spend hours in the gym to get results. Be sure to do warm-up and cool-down exercises with these workouts.

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