Lose Weight, Build Muscle: This HIIT Circuit Burns Calories Well After the Workout Is Over

Updated on 6/10/2018 at 1:56 PM

POPSUGAR Photography | Benjamin Stone

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.

The Workout

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.

Circuit 1, Move 1: Split Squat

Step backward about three feet with your left foot. Bend your left knee, engage your right glute, and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips, your knee stays directly over your ankle.
Straighten your left leg and rise back up to the starting position. This completes one rep. Do 10 reps at a moderate pace, then switch sides and perform 10 reps on the other leg.

You can make the move more challenging by using a set of dumbbells and adding an overhead press.

Circuit 1, Move 2: Jump Squats

Stand with your feet shoulder-width apart.
Start by doing a regular squat, then engage your core and jump up explosively.
When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Complete 15 reps.

Circuit 1, Move 3: Mountain Climbers

Start in plank with your shoulders over your hands.
With your core engaged, bring your left knee forward toward your chest. Switch legs, bringing the right knee forward while moving the left leg back. This completes one rep.
Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
Complete 40 reps.

Now rest for half the amount of time it took you to complete the circuit. Run through circuit one for a total of four rounds before moving to circuit two.

Circuit 2, Move 1: Up-Down Plank

Come into a plank position with your legs straight and hands on the mat. Your feet should be hip-width distance apart. Draw your navel toward your spine to engage your core and to avoid straining your lower back.
Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
Repeat on the right side for a total of eight reps, and then reverse the direction for another eight reps on the left side.

Circuit 2, Move 2: Side Skaters

Start in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle. Increase the challenge by not letting your right foot touch the floor.
Reverse direction by jumping to the right with your right leg. This completes one rep.
Complete a total of 15 reps.

Circuit 2, Move 3: Burpees

Lower into a crouching squat with your hands on the floor.
Do a squat thrust by jumping your feet back into a plank position.
Do one basic push-up, bending the elbows and then straightening back to plank. If a push-up is too difficult, simply jump back to plank.
Jump the feet forward to the hands, and come into a squat.
Do an explosive jump straight up, getting as much height as you can. This counts as one rep.
Complete 10 reps.

Circuit 2, Move 4: V-Sit Hold

Lie on your back, and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them, so they are at about a 45-degree angle. Lift your head, so your shoulders are off the floor as well.
When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier. This is similar to a modified Boat pose in yoga.
Hold this position for a total of 20 seconds

Now rest for half the amount of time it took you to complete the circuit. Run through circuit two for a total of three rounds, then finish up with some cooldown stretches.