High Intensity Interval Training is the best form of cardio to use for burning fat. This type of training is done in intense intervals. For example, you will train with high effort for 60 seconds, then rest for 30 seconds, and then repeat. You may start with a shorter amount of time and work your way up to a time that you’re comfortable with. This type of training isn’t easy but takes up minimal time during your day. You may only need to do 10-20 minutes of interval training and more advanced athletes can do 30 minutes. No longer are the myths you need to spend 60-90 minutes in the gym to see results. Phew!

How do you make sure you’re getting an effective HIIT workout in? Basically, if you can do anything else while doing HIIT, then you’re not doing it properly. No more reading or watching TV while performing this type of training. Move your Skinny Mom booty, and move it fast! You can do it!

Ready to get started? Try a few of these outdoor HIIT activities while the weather is still nice:

Hill Sprints: Sprint up the hill, walk down the hill, and repeat. Easy enough, right? Wrong. Your heart will be racing and your legs will be burning, but you’ll get a fab cardio session in and your body will thank you later!



Football Field Sprints: Sprint 40 yards, then walk 60 yards, and repeat. (photo credit)

sprints on football field


Sled Pulls or Pushes: Push or pull for 30 seconds, then rest for 30 seconds. Repeat as many times as you can. Really challenge yourself with these! (photo credit)



Running Bleachers: Sprint up the bleachers, then walk down and repeat. Make sure you’re paying attention to your form and focus on each and every step. There’s nothing worse than an accident on the bleachers!


Tabata Interval Side Twists with a Swiss Ball: Use a tabata interval timer. Sitting on your bottom with legs raised, twist from side to side touching the ball to the ground rapidly. Be careful not to twist too hard or you can easily pull an oblique muscle. The tabata timer will keep track for the amount of time you set it to.


Sprints in the Park: Sprint for 15 seconds, rest 30 seconds and repeat. This is one of the most accessible workouts to get in. Just head right outside your front door and get to runnin’!


Jump Rope: Jump for 25 seconds, rest for 15, then repeat. There’s no excuses – you can pull your jump rope out anywhere!

Jumping Rope

You ready for the challenge? Get to work and check in with the comment section below to share your HIIT workout!