Gear up to sweat and say goodbye to your jelly belly.
However, the relatively short rest periods mean your heart rate stays elevated throughout.
Keep reading to learn more about our five quick HIIT workouts to melt belly fat for good.
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Between the calorie burn and core activation, it will work wonders totighten up your midsection.
Perform each exercise for 30 seconds, rest for 30 seconds, and repeat for at least five rounds.
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This exercise works the chest, triceps, core, glutes, and legs.
Jump your feet back, landing softly in a plank position.
Jump your feet back toward your hands.
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Explode up into a jump, reaching your arms overhead.
Repeat for the target time.
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2.
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Mountain Climbers
Mountain climbers are a great core exercise that also works the cardiovascular system.
To perform mountain climbers, begin in a plank position with your wrists under your shoulders.
Engage your core, and pull your right knee toward your chest.
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Switch legs, pulling the left knee toward your chest.
Alternate legs at a fast pace, as if climbing.
Repeat for the target time.
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Plank Holds
These enhance your core stability and strength, which is foundational for other exercises.
This exercise works the core, shoulders, and glutes.
To perform a plank, start on your forearms and toes, keeping your body in a straight line.
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Engage your core, and squeeze your glutes.
Keep your chin neutral, and ensure your hips aren’t sagging.
Repeat for the target time.
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Jumping Jacks
Jumping jacks elevate your heart rate while promoting coordination.
Overall, they work the shoulders, calves, and inner and outer thighs.
To perform jumping jacks, start standing with your feet together and your arms at your side.
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Jump your feet apart, and simultaneously raise your arms above your head.
Quickly jump your feet back together, and lower arms to your side.
Continue the movement in a rhythmic pattern.
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Repeat for the target time.
Alternating Lunges
Alternating lunges promote enhanced leg strength and balance.
This exercise works the quads, hamstrings, and glutes.
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To perform alternating lunges, start in a standing position with your hands on your hips.
Take a step forward with the right leg, and lower into a lunge.
Rotate your left foot inward slightly as you lower your left knee.
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Push through the full foot of the right leg to return to standing.
Repeat with the left leg forward.
Repeat for the target time.
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3.
Sit-ups
Sit-ups target your abdominal muscles while promoting core strength.
Overall, they work the rectus abdominis and obliques.
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To perform sit-ups, lie on your back with your knees bent and your feet flat on the ground.
Place your hands behind your head.
Engage your core, and lift your upper body off the ground, curling up.
Slowly lower yourself back to the starting position.
Repeat for the target time.
Then, take a full 60-second rest to recoup for the next round.
Repeat for a minimum of five rounds.
High Knees
High knees work the cardiovascular system and promote agility.
Muscle-wise, this exercise targets the hip flexors, core, and quads.
To perform high knees, stand tall with your feet hip-width apart.
Drive your right knee up toward your chest.
As you place your right foot down, drive your left knee up.
Continue alternating at a fast pace.
Repeat for the target repetitions.
Pushups
Pushups enhance upper-body strength and core stability.
This exercise works the chest, triceps, and shoulders.
To perform pushups, begin in a pushup plank position with your hands under your shoulders.
Engage your core, and keep your spine in a braced neutral position.
Lower toward the ground by bending at the elbows and shoulders.
Repeat for the target repetitions.
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3.
Squat Jumps
This exercise builds leg power and enhances cardiovascular health.
Squat jumps work the quads, glutes, and hamstrings.
To perform squat jumps, begin in a squat position with your feet shoulder-width apart.
Engage your core, and explode upward into a jump.
Land softly, immediately transitioning into the next squat.
Continue the movement in a rhythmic pattern.
Repeat each exercise for five repetitions, then rest for 10 seconds, and move to the next exercise.
For the side planks, hold each side for 15 seconds.
Repeat for five or more rounds.
Tuck Jumps
Tuck jumps enhance explosive power and cardiovascular health.
This exercise works the quads, glutes, calves, and core.
To perform tuck jumps, start in a standing position with your feet shoulder-width apart.
Lower into a slight squat, engaging your core.
Explode upward, tucking your knees toward your chest.
Land softly, and immediately prep for the next jump.
Repeat for the target repetitions.
Side Planks
The side plank improves oblique strength and overall core stability.
This exercise works the obliques, shoulders, and glutes.
To perform a side plank, lie on your side, stacking your legs and resting on your forearm.
Engage your core, and lift your hips off the ground.
Keep your body in a straight line, squeezing the glutes.
Repeat for the target time.
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3.
Pendulum Lunges
Pendulum lunges offer a dynamic movement to challenge balance and leg strength.
This exercise hits your quads, hamstrings, and glutes.
To perform pendulum lunges, start standing with your feet together.
Step forward into a lunge with the right leg.
Rotate your left foot inward slightly as you lower your left knee.
Push through the full foot to return to standing.
Now, step backward into a reverse lunge with the same leg.
Repeat for the target repetitions.
Perform each exercise for 30 seconds, rest for 15 seconds, then move into the next exercise.
Repeat for five or more rounds.
Butterfly Sit-ups
Butterfly sit-ups emphasize core strength, particularly the rectus abdominis.
This exercise works your core and inner thighs.
Extend your arms behind your head.
Slowly lower your torso back to the starting position.
Repeat for the target repetitions.
Ice Skaters
Ice skaters challenge lateral movements, improving agility and balance.
To perform skaters, begin standing with weight on your right leg.
Continue this side-to-side motion in a rhythmic pattern.
Repeat for the target repetitions.
Tricep Dips
Tricep dips are a must-do exercise for improving your tricep and arm definition.
Slide off the platform, supporting your weight with your hands.
Lower your body by bending your elbows until they form a 90-degree angle.
Push through your palms, extending your arms to lift yourself back up.
Squeeze the end range for about one second.
Repeat for the target repetitions.
