The ultimate 5-step fat-burning HIIT workout

(NOTE: To help you reach your health and fitness goals, we tapped Karena and Katrina from Tone It Up for their advice. Here they’ll let you in on all their fitness secrets, as well as a few tips and tricks along the way.)

You’ve probably heard the buzz about HIIT workouts by now, and we’re here to tell you that it’s true. These high-intensity routines are an incredibly effective way to rev your metabolism and sculpt every inch of your gorgeous body. HIIT (aka high-intensity interval training) mixes short bursts of all-out, high-intensity effort with periods of recovery. We like to do a few slower paced, total-body toning moves during this recovery time to really boost that metabolism.

HIIT workouts are fast and efficient, so they’re perfect for when you’re on the go.

This workout includes fives moves designed to tone your entire body. That’s the beauty of HIIT. It works your butt, abs, and upper body, all while raising your heart rate to give you that post-workout glow. Use these moves all season long whenever you need a quick sculpting routine.

Remember, HIIT workouts are designed to push your body, so make sure you’re refueling your muscles with plenty of protein. Go through three rounds of the moves below. Rest for 30 seconds between each round.

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Squat Jumps

Tones your entire lower body while raising your heart rate and metabolism.

Start standing tall with feet hip-width apart. Push hips back and lower into a squat. Push off the ground and jump as high into the air as possible. Land softly in a squat position.

Do as many reps as you can in 30 seconds.

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Tummy Toners

Sculpts your waistline (oblique muscles) and strengthens your shoulders.

Begin in a high plank position with your hands directly below your shoulders. With your core engaged, lift your right knee up to your right elbow. Lower and repeat on the opposite side.

Do 15 reps on each side.

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Burpee and pushup

Boosts your metabolism and sculpts your abs, chest, and shoulders.

Start with your feet hip-width apart, standing tall. Jump into the air, then lower your hands to the ground and hop your legs back into a high plank position. Lower your chest toward the ground and perform a pushup. Hop your legs forward with your feet landing next to your hands. From here, jump straight into the air. Modify by taking out the jump or stepping back.

Do as many reps as you can in 30 seconds.

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Plank hip dips

Tones your core, obliques, and shoulders.

Begin in a high plank position with your elbows directly below your shoulders. Twist your hips down and to the left, then over to the right. Continue this movement back and forth while keeping your core engaged.

Do 15 reps on each side.

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Skaters workout

Raises your metabolism and tones your booty, quads, and core.

Start on the right side of your mat. Squat slightly and jump to the left as far as you can, landing on your left foot and swinging your right leg behind you. Push off your left leg and now jump to the right, landing on your right foot. Continue alternating sides.

Do as many as you can in 30 seconds.

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