Express (20 min or less)

Even though high-intensity workouts are typically shorter in length than moderate-intensity, you continue to burn a significant number of calories and fat for hours after your workout stops. Your body has to expend more energy to recover from a high-intensity workout. This additional energy is referred to as post-exercise oxygen consumption or EPOC or the "after-burn." The number of calories your body uses to recover is proportional to the intensity of the exercise you do. As exercise intensity rises the duration and magnitude of the EPOC also increases. During high-intensity exercise, you activate more metabolically-active fast-twitch muscle fibers. This not only burns more calories but causes your body to pump out more fat-burning hormones that mobilize body fat. This hormonal response is key to changing your body composition. Research suggests that high-intensity exercise trumps moderate-intensity exercise when it comes to burning belly fat. It seems to be particularly effective for reducing visceral abdominal fat, the type of fat deep in the pelvic cavity that’s linked with a greater risk for health problems like heart disease and type 2 diabetes. In addition, long periods of moderate-intensity cardio can break down muscle tissue. Therefore, high-intensity exercise is better not only for improving body composition but superior from a health standpoint too.

No equipment is required for this 16 minute metabolism boosting HIIT workout. Remember go breathless with each interval and incinerate fat in no time!

You will need one dumbbell (I am using a 10 lb weight) for this 10 minute routine. 3 moves are repeated twice to really burn out the abs!

This 14 minute routine uses cardio/core exercises on the floor mixed with standing cardio moves to shoot your heart rate up and fire up your core at the same time! No equipment needed!

Scapular development and posterior chain conditioning provide much needed stability for the shoulder. Proper scapular recruitment will strengthen the shoulder complex and help you avoid injuries. When pressing weight you are only able to push with as much force as the rotator cuff can handle. Here is a 5 minute multi-planar training sequence to help strengthen the rotator cuff which means a more effective approach to shoulder development.

Scorch the abs in a short amount of time with this 8 minute workout!

This 19 minute workout uses gliding to wake up your stabilizing muscles. If you don't have fitness gliding discs try using felt squares (like I am using) or paper plates, or small towels. These sequences focus on the legs and core.

This express workout requires no equipment and has options for all fitness levels! Give this effective and time-saving routine a try and burn fat, boost your metabolism, and build some lean muscle in just 14 minutes!

Work your entire core with this 11 minute routine! You will start off working the front, then move to the back and finish with the sides.

This 7 minute non-stop sequence is very tough. Your abs will be burning throughout but just focus on trying to go as long as you can before you take a break. As you get stronger you will work up to being able to complete the whole 7 minutes without stopping!

This 20 minute workout focuses on the butt with 5 sequences for the right side, then the left side.

The breaks are very short in this 11 minute core workout. Your abs will definitely feel the burn!

This 15 minute workout is quick but intense! Each round of cardio consists of 5 sequences linked together with no breaks. These rounds are repeated 3 times to have you sweating in a hurry!