21-Day Smoothie Challenge

Start with our rapid weight loss program and get fat burning smoothie recipes, especially designed to lose 10-21 pounds in 21 days!
21-Day Fat Loss Program

Start My 21-Day Challenge!

Nowadays high-intensity interval training (HIIT) has turn out to be a popular method to burn fat. Whether or not you have never completed a High Intensity Interval Training (HIIT) routine before and also you need more from your exercise routine, or you’re a professional at interval training and are searching for a brand new challenge, you have got discovered your next workout.

But what’s HIIT : Cardio and strength training are mixed to create a well-rounded high-intensity interval training workout.

Research reveals that intervals can repair your metabolism by lowering inflammation, forcing the body to improve its ability to use and burn fat.

And, when HIIT is completed correctly and paired with a stable nutrition plan, you’ll be able to blast stomach fats and enhance heart health.

How much hiit to do : 2 to 3 days every week is a stable amount of HIIT as long as you build in 24 hours of rest and restoration between sessions.

So in case your goal is to work out 4 times per week, I recommend two HIIT sessions and two resistance training sessions. Whether or not you go full-body on these resistance days or break it into an upper-body day and a lower-body day is up to you.

The secret is to go at your maximum effort during the sprints.

What to Eat To Get The Most Out Of My HIIT Training?

Along with training, your nutrition will mostly determine how your body responds to this intense training. Here’s how I recommend organizing it to achieve fat loss:

Fat Loss:

  • 500 calories under maintenance daily
  • High protein (40 percent of total calories)
  • Low carbs (20 percent of total calories)
  • High fat (40 percent of total calories)


In 20 minutes, complete as many rounds as possible of the following exercises:

  • 20 jump squats
  • 50 alternating lunges
  • 50 high knees
  • 50 Russian twists
  • 50 mountain climbers
  • 10 burpees
  • 20 sit-ups
  • 20 shoulder taps

Choose your own rest intervals in between sets and rounds (10-15 sec between sets and 1′ between round are recommended).

Fitness My Mind - Healthy Lifestyle