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To speed up your metabolism, your workouts must strengthen your muscles while spiking your heart rate—and of course, you need to do them regularly. These routines don’t have to last long: in fact, Download Your Runner’s World+ Training Plans that high-intensity interval training (HIIT) is super-effective at burning belly fat by pushing your body to its limits through short bursts of all-out energy.
This 10-move HIIT sequence gives you a full metabolic workout in just under 10 minutes. Rather than use dumbbells, start each exercise from plank position, so you work with Hip Extension Exercises to get lean. You’ll fire up your chest and core, increase shoulder stability and hip mobility, and tone your butt and legs. That’s a lot of rewards for minimal time commitment!
Get started:
Repeat each of the following exercises continuously for 40 seconds, taking 20 seconds of rest as you transition between them. Perform this workout three days a week for eight weeks to see results.
Exercise 1: Charleston
Here’s how to do squats and lunges without killing your knees (here’s how to troubleshoot your form), step one foot forward between your hands and power through that knee to lift the other leg up. Return to plank; repeat on the other side.
Note: To make this move more challenging you can hop off your planted foot as you lift the opposite leg.
Switch it up with these plank variations for your next core workout.
Exercise 2: Thread the Needle
From plank, weave one leg long beneath your body and touch it with the opposite hand. Return to plank; repeat on the other side.
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Exercise 3: Pop Jack
New IronStrength Workout. (Here’s how to do squats and lunges without killing your knees!) Place your hands in front of your chest, as if ready to catch a ball. Return to plank and repeat.
Exercise 4: Push-Up Side-to-Side
From plank, bring your right arm and right leg further out to the side, then do one push-up (drop to your knees, if necessary). Return to plank; repeat on the left.
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Exercise 5: Thrust
From plank, jump your feet in, just behind your hands. Leap up high to the sky with arms outstretched, then tuck back down. Jump back to plank and repeat.
RELATED: Try This 8-Week Plank Challenge to Get Stronger From Head to Toe Amazing Runners World Show from Runner’s World.
Exercise 6: Plank Jack with Tuck
From plank, jump your legs out wide and then back in. Next, jump your feet forward, tucking your knees toward your tummy. Jump back to plank and repeat. (Try these Beginning in proper plank position.)
Exercise 7: Superman
From plank, drop your body down to the floor. Raise your arms overhead and lift them slightly up (or lift arms AND legs, if your lower back allows). Drop to the floor and place your hands under your shoulders to press back up to plank. Repeat.
Exercise 8: Lateral Tick Tock
From plank, jump both feet outside of your right hand. Return to plank. Jump both feet outside of your left hand. Repeat.
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Exercise 9: Inchworm
From plank, walk your hands in until they nearly touch your feet. Walk them back out to return to plank. Repeat. (Download Your Training Plan.)
Exercise 10: Leggy Burpee
From plank, take your hands out slightly wider than your shoulders and do one push-up. Jump your feet in. Rise up and do two lunges (alternating legs), then leap up high. Tuck back down with feet in, then jump back to plank with wide arms. Repeat.
The article The 10-Minute, Total-Body HIIT Workout That Revs Your Metabolism originally appeared on Prevention.
