If you’ve tried every possible trick to lose weight, but to no avail, we understand. Lucky for you, we contacted Kyrie Furr, CPT, certified personal trainer and performance coach with Barbend, who offers a highly effective 10-minute bodyweight HIIT workout to help you burn calories, boost your metabolism, and sculpt your abs. This workout is perfect for those busy days when you don’t have time for a long gym session but still want to get in a solid workout.
HIIT is an incredibly effective training method for shedding unwanted fat. According to a Meta-analysis 2023, doing just three HIIT sessions per week for eight weeks can significantly reduce body fat percentage, fat mass and lean mass. That’s because HIIT workouts combine short bursts of intense exercise with brief periods of rest or lower-intensity exercise, helping you burn more calories in less time than steady-state cardio. Plus, the fat-burning effects of HIIT can last long after your workout is over. Research suggests that HIIT workouts can help you burn calories even when you’re resting by speeding up your metabolism.
So if you’re ready to improve your fitness and reveal well-defined abs hidden beneath stubborn belly fat, read on for Furr’s 10-minute bodyweight HIIT workout to maximize belly fat loss.
Warming up
Warm up your body and prepare for exercise by lightly jogging in place for a minute. Follow this with 20 forward and 20 backward arm circles to relax your shoulders. Next, raise your knees in a high-knee motion for a minute to further warm up your lower body.
Training
1. High Plank to Low Plank
The first point of this calorie-burning HIIT workout is high plank to low plank. This exercise works your core, arms and shoulders, helping to develop strength and stability. Perform three sets of 10 to 12 repetitions per arm.
To perform this move, Furr says, “Start in the high plank position, then lower to the elbows, one arm at a time, then return to the high plank position, one arm at a time.” »
2. Mountaineers
Next comes mountain climbers, a dynamic full-body exercise that targets your core, legs, and arms. Perform three sets of 20 to 30 repetitions per leg.
“Start in a high plank position on your hands. Alternate bringing your knees toward your chest in a running motion. For more of a challenge, push your knee toward the opposite elbow across the body,” says Furr.
3. Burpees
Although many people have a love-hate relationship with burpees, you can’t deny that it’s a fantastic full-body exercise that targets multiple muscle groups, increases your heart rate, and burns calories for help eliminate belly fat. Do three sets of 10 to 12 repetitions.
“While standing, bend over to place your hands on the floor, return your feet to a plank position, do a push-up, jump your feet toward your hands, then jump with your hands overhead,” says Furr .
4. Board jacks
This dynamic exercise works your core, shoulders and legs while improving your cardiovascular fitness. Perform three sets of 20 to 30 repetitions.
To do this, Furr says, “Start in a high plank position on your hands and jump your legs wide apart, then bring them back together, like a jumping jack.”
5. Russian twists and turns
Russian twists target your obliques and core muscles, helping to improve your rotational strength and stability while reducing your waistline. Perform three sets of 15 to 20 repetitions per side.
“Sit on the floor with your knees bent and lean back slightly. Hold your hands clasped in front of you and rotate your torso from side to side, touching your hands to the floor on either side. To As an added challenge, you can hold a weight in your hands while you spin,” says Furr.
6. Stir-fried lunges
Jumping lunges are an explosive lower body exercise that strengthens your legs and improves your balance and coordination. Do three sets of 12 to 15 repetitions per leg.
“Start with feet hip- or shoulder-width apart, step back into a lunge position, then jump, switching legs in the air to land in a lunge with the opposite leg forward,” says Furr.
Recovery
After any workout, it is essential to cool down and stretch the muscles worked. Perform gentle static stretches, focusing on your core, legs and arms. This will help prevent injuries, improve your flexibility and recover faster for the next workout.
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