How to program an at-home workout that will burn a lot of calories in a short time frame.

High Intensity Interval Training (HIIT) is one of the best modalities of training to add to your weekly regimen. HIIT improves stamina, increases strength, increases cardiovascular health and burns a lot calories in a short time frame. HIIT is a form of interval training that incorporates high intensity exercise for timed periods followed by short periods of rest, repeated for multiple rounds. When building your at-home HIIT workout, there is no one way to program intervals. Examples of different work to rest ratios are: 1 minute of exercise followed by 30 seconds of rest, 40s of exercise followed by 20s of rest, 30s of work followed by 15s of rest, or 20s of work followed by 10s of rest.

For simple, yet effective workouts, build your circuits around 4-8 body weight exercises that target different muscle groups. To keep things simple, each circuit should have 1-2 upper body exercises, 1-2 lower body exercises, 1 cardio based movement and 1 core movement. The number of rounds completed can be determined on the allotted time for exercise, but aim for 20-30 minutes of exercise.

All in all, high intensity interval training makes for highly effective workouts that are easy to do at home in a time crunch.