Burn More Fat – 4 Minute HIIT

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Burn More Fat – 4 Minute HIIT

By Rosemary Marchese

Editor, B.A. Applied Sci (Physiotherapist)

There’s a good reason why fitness training has changed so much over the past decade. Long gone are the days where we push people to slog it out on the treadmill bored to death for the entire hour. Now, we are in and out with our training faster than you can say HIIT (well, maybe not that fast). HIIT is high intensity interval training and it’s definitely something you MUST make yourself familiar with.

HIIT is where you train hard for a short period of time, usually between 8 and 60 seconds and follow each interval with a rest or recovery period (each interval varies depending on what you are trying to achieve. Anyone that visits my website or any of my social media sites will know that I am a huge advocate. As a fit, but busy mum with a full life with my family, friends and career, HIIT is my ‘go-to’ training style 3-4 times per week.

HIIT gets the heart rate up and usually involves great functional exercises that use as much of the body as possible. This ensures that you kick in the fat-burning hormones and get a higher kilojoule burn during the session. But here’s the best bit. Studies are proving that this style of training makes you a fat burning machine for longer during the day. Wouldn’t you love to be burning more fat while sitting at your desk or getting some house chores done today?

Sometimes there really isn’t a lot of time in a day. Here’s one of my favourite 4 minute HIIT sessions that can be done anywhere, anytime. After a 5 minute warm-up, you can fit in this 4 minute HIIT, or perhaps even do the round 4-5 times to fit in with my 30 minute door-to-door workout philosophy.

My 4 minute HIIT FAT BLAST

Note: Each set will take about 1 minute. Repeat the set x 4 times.

10 x Tuck Jumps







10 x Star Jumps

10 x Dynamic Lunges

Lunges.1 lunges.2 Lunges.3

10 x Horizontal Run

Horizontalrun1 Horizontalrun.2

10 x High Knees

10 x Burpees




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