How do I lose weight and gain stamina in a short amount of time? You may ask. Try interval training daily. You alternate between high-intensity exercises and brief rest periods to maximize calorie-burn and improve cardiovascular health at the same time.

Interval training is ideal for those with busy schedules, as it can be done in just 15 minutes using 3 methods. I'll show you flat-out burpees, jump squats, and skier abs to challenge your body. It doesn't matter what kind of body type is yours, these exercises will target multiple muscle groups, enhancing strength and endurance while boosting your metabolism.

Burn Calories with Flat-Out Burpees

Flat-out burpees are one of the most effective exercises for burning calories and boosting your cardiovascular fitness. They work multiple muscle groups, including your legs, core, chest, and arms. Here’s how to do them:

1. Start in a standing position: Keep your feet shoulder-width apart.
2. Drop into a squat: Place your hands on the floor in front of you.
3. Kick your feet back: Move into a plank position.
4. Perform a push-up: Lower your body to the floor and then push back up.
5. Return to the squat position: Jump your feet back to your hands.
6. Jump up explosively: Reach your arms overhead as you jump.

Burpees not only torch calories but also build strength and endurance. This makes them a fantastic addition to any interval training routine.

Power Up with Jump Squats

Jump squats are another high-intensity exercise that helps burn calories quickly. They target your legs and glutes, adding a powerful plyometric element to your workout. Here’s how to do jump squats:

1. Stand with your feet shoulder-width apart: Keep your chest up and your back straight.
2. Lower into a squat: Bend your knees and push your hips back as if sitting in a chair.
3. Explode upwards: Jump as high as you can, reaching for the ceiling with your arms.
4. Land softly: Return to the squat position, ensuring you land gently to protect your joints.

This exercise increases your heart rate and strengthens your lower body muscles. Including jump squats in your interval training helps improve your explosive power and agility.

Strengthen Your Core with Skier Abs

Skier abs are great for targeting your core and adding a dynamic twist to your workout. This exercise mimics the motion of skiing, engaging your abs, obliques, and lower back. Here’s how to do skier abs:

1. Start in a plank position: Keep your hands directly under your shoulders and your body in a straight line.
2. Jump your feet to one side: Bring your knees towards your right elbow, landing with your feet together.
3. Jump back to the plank position: Return to the starting position.
4. Jump to the other side: Bring your knees towards your left elbow.

Skier abs help improve your core stability and coordination. They also add a cardio element to your workout, making them perfect for burning calories.

Combining the Exercises

Now, let’s combine these three exercises into an interval training routine. This workout is designed to maximize calorie burn and keep you moving the entire time.

Repeat this circuit for four rounds. After completing the skier abs in each round, rest for 60 seconds before starting the next round. This gives your body a short break to recover and prepare for the next round of high-intensity exercises.

Round 1:

• Flat-Out Burpees (60 seconds), Rest (20 seconds)
• Jump Squats (60 seconds), Rest (20 seconds)
• Skier Abs (60 seconds), Rest (20 seconds)
• Rest (60 seconds)

Round 2:

• Flat-Out Burpees (40 seconds), Rest (20 seconds)
• Jump Squats (40 seconds), Rest (20 seconds)
• Skier Abs (40 seconds), Rest (20 seconds)
• Rest (60 seconds)

Round 3:

• Flat-Out Burpees (30 seconds), Rest (20 seconds)
• Jump Squats (30 seconds), Rest (20 seconds)
• Skier Abs (30 seconds), Rest (20 seconds)
• Rest (60 seconds)

Round 4:

• Flat-Out Burpees (20 seconds), Rest (20 seconds)
• Jump Squats (20 seconds), Rest (20 seconds)
• Skier Abs (20 seconds), Rest (20 seconds)

Why Interval Training?

Interval training allows you to get a full-body workout in a short amount of time. This type of training also boosts your metabolism, helping you burn more calories even after you’ve finished exercising. The high-intensity intervals push your body to work harder, which can improve cardiovascular health and increase endurance.

It can also be easily modified to suit different fitness levels. Beginners can start with fewer rounds or shorter work intervals, while more advanced exercisers can add extra rounds or increase the intensity. This flexibility makes interval training a versatile and effective way to reach your fitness goals.

Stay Motivated

It's hard to stay motivated but we all know the mental strength is the key to maintaining a regular workout routine.

Setting small, achievable goals will help keep you focused. For example, aim to complete this interval training workout three times a week. As you progress, you can increase the intensity or add more rounds.

Listening to music can also make your workouts more enjoyable. Create a playlist of your favorite upbeat songs to keep your energy levels high. Working out with a friend or joining a fitness group can provide additional motivation and support.

Remember to track your progress. Keep a workout journal to note how many rounds you complete and how you feel after each session. Seeing your improvements over time can boost your confidence and keep you motivated to continue.

Tips for Success

To get the most out of your interval training, keep these tips in mind:

1. Warm up before you start: Spend 5-10 minutes doing light cardio and dynamic stretches to prepare your muscles and prevent injury.
2. Maintain proper form: Focus on your form to ensure you’re performing each exercise correctly. This helps prevent injuries and maximizes the benefits of your workout.
3. Stay hydrated: Drink water before, during, and after your workout to keep your body hydrated and functioning well.
4. Listen to your body: Pay attention to how your body feels during the workout. If you experience pain or discomfort, modify the exercise or take a short break.
5. Cool down and stretch: After your workout, spend a few minutes cooling down and stretching your muscles. This helps with recovery and reduces muscle soreness.

By following these tips and staying committed to your workout routine, you can achieve your fitness goals and enjoy the many benefits of interval training.