How to lose weight faster: This two-step exercise routine burns 900 calories

If you want to get fit but don’t have much time to spare, the good news is you don’t need to spend hours on the treadmill.

Doing any kind of regular exercise it great and you deserve a huge pat on the back, but if you’re not doing it right you could be wasting precious time.

Thankfully making one simple change to your workout regime could ramp-up weight loss.

Researchers at McMaster University found an intense one-minute workout is as effective as 45 minutes of moderate exercise.

One of the best high-intensity exercises for fat burn is Tabata training.

A typical Tabata workout can burn an average of 15 calories per minute or 900 a hour, according to a study conducted by the American Council on Exercise.

This means if you can only squeeze in half an hour of exercise you’ll still burn off a whopping 450 calories.

What is Tabata and how do you do it?

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

It’s a high-intensity exercise that involves two simple steps – doing 20 seconds at an "all-out" pace, followed by a 10 second rest period. You repeat this cycle eight times, before moving on to the next exercise.

A typical workout would include moves like push-ups, squats, crunches, mountain climbers and burpees.

An example of a Tabata workout looks like this:

Push-ups (4 minutes)
Bodyweight Squats (4 minutes)
Burpees (4 minutes)
Mountain Climbers (4 minutes)

The sprint interval workout is another type of high-intensity interval training (HIIT) that helps build endurance, increase your anaerobic threshold and burn more calories and fat both during and after your workout.