This style of training involves high intensity exercises in short bursts. It is one of the best ways to burn calories and reduce body fat faster than traditional exercises. This type of workout boosts metabolism and burn calories for up to 48 hours after the workout due to afterburn effect. Afterburn effect is caused by these intense exercises as the body requires extra oxygen to recover. This dramatically raises metabolism and you burn fat after finishing your workout.

Benefits

You get an insane metabolism boost, which increases your body's calorie burning potential.

Perform high intensity exercises in short bursts with thirty seconds of rest in between.

You keep torching calories AFTER you finish working out.

You get better results in less time. some of these exercises are explaine:

Jumping Lunges

Begin with normal lunge, with front leg at a 90 degree angle in the squat position and back leg behind you.

Squat body explosively up into a jump.

Replace your feet in the air, moving back leg in front, and front leg at the back.

Keep chest and torso straight and engaged throughout the exercise.

Kettlebell Swings

Stand with your feet shoulder width apart, look forward--head up and chest out--push your hips back.

Grab a 10kg kettlebell between your legs with both the hands.

Position the kettlebell behind your legs and keep your knees slightly bent.

Swing the weight up and bring it down to the starting position.

Burpees

This exercise works almost every muscle in your body. 

Stand in an athletic position and drop into a squat position.

Move your legs back and lower your chest to get into a pushup position.

Return to the squat position and jump lifting your hands over your head.

 

Jumping Jacks

Stand with your feet shoulder width apart and arms by your side.

Keep your knees slightly bent and jump.

As you are in the air, move your legs outwards to the side slightly wider than shoulder width.

At the same time raise your arms over your head.

Jump back to the starting position.                    

 

Bear Crawl

 

Start in a pushup position and raise your hips.  Move your right hand and foot forward followed by the left. Crawl for 10 yards before performing 5 push-ups.  Repeat the same thing moving backward and then laterally to the left and right.

Backward Drag

Attach weight to a sled, hold straps and move backwards. It is important to keep your back flat and lean back. Try to drag for 30 seconds before resting. This is good for strength building as well as losing calories.

Sled Push

Attach weight to a pushing sled. Lean forward and hold the handles while fully extending the arms. Push the sled with the legs and hips as fast as possible for 30 seconds.

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