Lose Weight, Build Muscle: This HIIT Circuit Burns Calories Well After the Workout Is Over
There are a lot of excuses people use to skip workouts — let's review:
"I can't make it to the gym."
"I'm really busy this week."
"I don't have a treadmill/dumbbells/insert any and all fancy gym equipment here."
"I'm always traveling."
If you've ever used one of the above reasons to talk yourself out of exercising, this no-excuses workout is for you. Austin Lopez, CSCS and owner of AUSome Fit, was kind enough to create this bodyweight HIIT workout when I listed all of the reasons I couldn't exercise during an upcoming trip. Nice guy, right?
This workout requires zero pieces of equipment and very little space and takes up an entire two percent of your day. TWO PERCENT. After a test on our end — heart rate monitor and all — we found that it only takes 30 minutes but still manages to burn over 300 calories. But it doesn't stop there! The beauty of HIIT is the afterburn effect, Austin told POPSUGAR. The intense form of exercise helps increase the body's resting metabolism rate, meaning the workout keeps working for you hours later — even when you're splayed out on the couch. "You might only burn 300 calories during the 30 minutes you spent doing the workout, but that can translate into an extra 300-600 calories as the day goes on," Austin said.
- Start with a dynamic warmup.
- Move through circuit one, then rest for half the amount of time it took you to complete the circuit before running through it again. Complete circuit one a total of four times.
- Move through circuit two, then rest for the half the amount of time it took you to complete the circuit before running through it again. Complete circuit two a total of three times.
- End with a cooldown.