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The 15-minute full-body HIIT workout to burn fat

This intense routine will torch calories while you build muscle.

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Renagade Row
Shutterstock
Renagade Row
Shutterstock

When you’re trying to reduce belly fat and lean out, working out longer isn’t always better. In fact, intensity, not time, is more important for getting those fat-torching benefits.

By employing a high-intensity interval workout and doing multjoint exercises, you’ll burn calories not only during the workout but also for many hours after—as those hard-worked muscles continue to crave energy to restore equilibrium.

“This workout is designed to burn fat while sculpting your total body” by combining bouts of compound strength-training moves with high-energy cardio in the form of burpees, says Derek DeGrazio, trainer and managing partner of Barry’s Bootcamp South Florida. “Best of both worlds!”

Directions

Perform the exercises in order. For the compound strength moves, use a load that you can safely control for the one-minute duration. And don’t skimp on those rest intervals—they ensure your body is ready for the next round of weight-training intensity.

For more HIIT workouts

Check out seven high-octane HIIT workouts that burn 500 calories, four ultra-high-intensity circuit workouts to incinerate your belly fat, and eight high-intensity interval workouts to burn huge amounts of fat in minimal time.

Routine

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Today's Workout

The 15-minute full-body HIIT workout to burn fat

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 15

Front Squat to Press

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 2 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 3 of 15

Dumbbell Deadlift

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 4 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 5 of 15

Half-Kneeling Single-Arm Dumbbell Curl to Press

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 6 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 7 of 15

Alternating Lateral Lunge with Hop

Equipment
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 8 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 9 of 15

Dumbbell bentover row

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 10 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 11 of 15

Dumbbell Pushup W/ Row

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
0 sec.
Exercise 12 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 13 of 15

Pushup

Equipment
Sets
1
Reps
60 sec.
Rest
0 sec.
How to
Exercise 14 of 15

Burpee

Equipment
No Equipment
Sets
1
Reps
30 sec.
Rest
30 sec.
Exercise 15 of 15

Plank

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
As needed
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