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Getting into shape doesn’t mean spending hours at the gym. Studies have shown that high-intensity interval training (HIIT) burns more calories than traditional workouts and raises metabolism hours after the workout is over. One study showed that just 15 minutes of HIIT burned more calories than jogging on the treadmill for an hour. The workout uses various intervals of high-intensity exercises followed by short recovery periods. Try these best HIIT exercises in order to get into shape fast.


Jump Squats


Work out the glutes, calves, and thighs while burning calories by jump squatting. Squat down as low as possible and then push off the floor as high as possible before returning to the squat position. Perform the jump squats for 30 seconds and then rest for 15 seconds by marching in place. Repeat for as many rounds as possible for maximum results.


Hill Sprints


Running on an incline will decrease the impact on joints and prevent over-striding from occurring. Additionally, running on the incline, rather than on a flat surface, will decrease the risk of a hamstring injury. Sprint as fast as possible until the top of the hill is reached and then walk down slowly.


Bike Sprints


A stationary bike is a good option for a HIIT workout for those who need a low-impact option. Get on the bike and position it until comfortable. Pedal as fast and hard as possible for 30 seconds. Follow this by pedaling at regular speed for one minute. Repeat the intervals for a total of 15 to 30 minutes.


Mountain Climbers


Get into a pike position and set the timer for 30 seconds. Alternating legs, jump each leg forward as fast as possible. Repeat for 30 seconds and then rest for 15 seconds. Repeat for as many rounds as possible.


Renegade Row


Get stronger arms while strengthening the core with this HIIT move. Get into a plank position, with a weight in each hand. Shift the weight to one side of the body, pull the other hand with the weight up to the chest. Lower to the floor and repeat on the opposite side. Do as many lifts as possible for 45 seconds, rest and repeat.


Using these HIIT workout moves will help build endurance, burn calories and build muscle. Additionally, HIIT workouts may help prevent workout boredom by continually switching through the intervals. Always consult with a doctor before beginning any workout routine for optimal results.