Workout by Amanda Kotel, B.Sc Exercise Science, online nutrition and fitness coach, Los Angeles, CA  |  Photography by Paul Buceta

For years, coaches and trainers have preached that low-impact cardio was the way to fat loss, but it’s time to set the record straight. First of all, the fat-burning zone is roughly 50-65 percent of your maximum heart rate (MHR), which is pretty low. So if you’re performing an hour of cardio at this target heart rate (THR), your overall calorie burn won’t be much higher than approximately 300 calories. But increase your heart rate to 70-85 percent (like with high intensity interval training) and you’ll burn a ton more calories, blow through the glycogen reserves in your muscles and liver, and pump out a bunch of fat burning hormones, in half the time. The best part? You’ll turn up the heat in your metabolism for the next 24-48 hours, which means your body will be burning through even more fat, even while you’re at rest.

  • THE GOAL
    Burn tons of calories and increase resting metabolic rate for up to 48 hours.
  • EQUIPMENT NEEDED
    Moderate- or light-weight kettlebell, barbell, dumbbells, a bench and a heart rate monitor.

  • WHY IT WORKS
    By hitting a higher target heart rate zone you’ll be burning crazy calories and boosting metabolism for up to 48 hours post workout.

HOW TO DETERMINE YOUR THR RANGE:
MHR = 220 – your age
THR = MHR x % capacity of work
(in this case, 70-85)

Example: If you are 31 years old
MHR = 220 – 31= 189 bpm
THR = 189 bmp x 0.7 and 0.85
= 132.3* – 160.65

Join the STRONG Newsletter

Our Mission is to Motivate, Educate & Empower You to Achieve a Fit & Healthy Life.

HOW IT WORKS:
Complete 4-5 rounds of the following workout, with no rest between exercises and minimal rest between rounds (approx. 30 sec), making sure to stay within your THR.

*For those new to HIIT, aim for the lower end of the range and increase as you get fitter.

Single-ArmKettlebellBenchRow

SINGLE-ARM KETTLEBELL BENCH ROW
Reps: 20 per side
Setup: Holding a kettlebell in your left hand, place your right hand on a bench and extend your legs out straight behind you. Extend the kettlebell towards the ground.
Action: Bend your right arm and pull the kettlebell up towards your ribcage. Hold for a second, then lower back down. Repeat for all reps then switch sides.

BARBELL FRONT SQUAT TO OVERHEAD PRESS
Reps: 20
Setup: Stand with feet hip-width apart and hold a barbell in a racked position under your chin with your elbows bent and facing forward. The bar should be cradled on the underside of your knuckles (A).
Action: Bend your knees and perform a single squat (B). As you come up to standing, press the bar straight overhead (C). Lower the bar and go directly into the squat, and repeat.

REVERSE TABLETOP KICK WITH DUMBBELL PUNCH
Reps: 15 per side
Setup: Holding a dumbbell in one hand, get into reverse tabletop position with your torso facing the ceiling and knees bent 90 degrees. Hold the dumbbell in front of your shoulder, palm facing in (A).
Action: Rotate your wrist and extend your arm to punch straight up towards the ceiling while simultaneously kicking the opposite leg (B). Return to the starting position and immediately repeat. Complete all reps then switch sides.

Reverse Tabletop Kick with Dumbbell Punch

SIDE LUNGE WITH KETTLEBELL BICEP CURL
Reps: 15 per side
Setup: Stand holding a kettlebell in one hand at your side, opposite to the leg you are going to lunge with.
Action: Take a big step to the side and lunge, keeping your knee in line with your toes (A). Curl the kettlebell up towards the opposite shoulder (B), lower it back to center then return to standing. Repeat for all reps then switch sides.

Alternating Lunge with Lateral Raise

ALTERNATING LUNGE WITH LATERAL RAISE
Reps: 15 per side
Setup: Stand with feet together holding a dumbbell in each hand down at your sides (A).
Action: Step forward with one foot and lower into a lunge while simultaneously raising the dumbbells up to shoulder height with elbows bent (B). Drive off your front heel to return to the starting position, then repeat on the other side. Continue alternating legs for all reps.