Fat Loss for Women

HIIT It Full Force

Build strength and shed bodyfat fast with these two high-intensity interval workouts.


If you’re looking to burn the maximum of calories in the least amount of time, high-intensity interval training (HIIT) is where it’s at. Not only do you burn a done of calories during the workout, but all of that intense exertion kicks your metabolism into overdrive, burning fat and calories for up to 24 hours after the workout.

Los Angeles-based celebrity fitness and wellness coach Leslie Maltz, NASM, programmed these two HIIT routines that you can add to your programming to help you get shredded just in time for summer.

Workout #1: Happy New…You!

“This HIIT session is for the complete diehard who wants to leave it all on the treadmill,” says Maltz.

Minute/Seconds Activity
1 Walk uphill (incline 8, speed 3.0)
2 Walk uphill (incline 7, speed 3.5)
3 Walk uphill (incline 6, speed 4.0)
4 Jog uphill (incline 5, speed 4.5)
5 Jog uphill (incline 4, speed 5.0)
6 Jog uphill (incline 3, speed 5.5)
7 Run uphill (incline 2, speed 6.0)
8 Run uphill (incline 1, speed 6.5)
9 Run uphill (incline 0, speed 3.0)
9:30 Sprint on flat ground (incline 0, speed 8.0)
10:00 Rest (carefully step off belt, keeping treadmill going)
10:30 Sprint uphill (incline 1, speed 7.0)
11:00 Rest (carefully step off belt, keeping treadmill going)
11:30 Run uphill (incline 2, speed 6.0)
12:00 Rest/walk

Workout #2: Countdown to 20:16

This collection of 12 basic movements is as tough as it looks. “Do the 12 exercises in order, performing 25 reps each, and try to complete it in 20 minutes, 16 seconds,” says Maltz.

  1. Burpee
  2. Sit-ups
  3. Deadlifts (barbell or dumbbell; light weight)
  4. Pull-ups (assisted if needed)
  5. Thrusters (barbell or dumbbells; light weight)
  6. Mountain Climbers
  7. Walking Lunges (bodyweight or dumbbells)
  8. Push-ups (on your knees if necessary)
  9. Kettlebell Swings (light weight)
  10. Box Jumps (12”-18” box)
  11. Russian Twists
  12. Renegade Rows (light dumbbells)

Visit Leslie Maltz at lesliemaltz.com.