You can also take it off the treadmill: Whenever the workout calls for a change in incline, simply play with your speed to dial up or down the intensity. The routine is a great add-on to a strength workout or as an efficient way to pack in some more steps. This quick, 10-minute walking treadmill workout will get your heart pumping.

It offers science-backed benefits, including fat loss and improved cardiovascular fitness. 10-minute interval treadmill walking workout from Barry's High-intensity interval training (HIIT) is a popular workout method. When it comes to cardio, HIIT is definitely the best way to strip off body fat, to the extent that there’s literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re an endurance athlete. You can do this high-intensity workout with little to no equipment in just six minutes. You’re probably familiar with high-intensity interval training (HIIT). Having no time to workout is no longer an excuse with this routine from sports medicine physician Jordan Metzl. 15 MIN KILLER HIIT PARTY A quick & effective sweaty HIIT workout starting with a warm-up to get your body moving, then we get straight into a non-stop fu. This workout also includes an optional strength-training routine. Complete this workout a few times a week and when you feel it becoming easier, increase the amount of time you spend in each interval or begin with a quicker pace. Turn your walk into a HIIT workout by adding intervals! You can easily incorporate this style of exercise into your walk by mixing up your pace. I like this workout because it doesn’t require any equipment (except for maybe a mat, but you can lie down on carpet or a towel for the portions where you’re doing abs on the ground.) The instructor doesn’t go too fast through the routine, so it is a good workout for someone who is just starting out. And don’t skimp on those rest intervalsthey ensure your body is ready for the next round of weight-training intensity. You'll repeat a circuit of five, bodyweight strength and cardio moves twice through for a full-body workout. I recommend doing this routine every other day for three times per week for maximum results. If you want to transform your physique from fat to fit, you can check out this 12 week weight loss workout plan. Example HIIT Workouts So to put this all together for you, here’s an example 10-minute home HIIT workout and here’s an example cycling workout both using a 1:1 work to rest. If something feels too intense, dial it back, and if you need a longer break, take it! 10 HIIT workouts for beginners 20-minute HIIT workout for beginners But if you want to also burn a decent amount of calories to aid in your fat loss efforts, then adding more rounds to get you up to at least 20 minutes would be best. Remember to always use modifications and listen to your body. Some are great for beginners and others are a way to step it up and get more of a challenge.

Ready to give it a try? Here are some great HIIT workout routines that I love using myself and recommend to my clients. Rests are minimal in HIIT workouts, so even during rests periods, you're moving. For example, alternating between high knees, speed squats and walking in place. HIIT workouts, on the other hand, have us alternating between different exercises to build strength and endurance with quick bursts, while still having some active recovery time. Steady state cardio may look like walking or biking at a steady pace.

Hiit workout at home for weight loss