One of the most effective methods for losing weight fast is high-intensity interval training or HIIT, which involves alternating between high intensity and moderate intensity movement. Use the following format to structure your own HIIT workout that incorporates your favorite type of cardio, be it running, swimming, biking or elliptical. If you prefer to mix it up, see the list of fun cardio exercises below. Choose a different exercise to perform during each of the 5 intervals. Perform the routine 3 days in a row. HIIT Routine Warm Up: 10 minutes Intervals: 25 minutes 2 minutes working out at 85 - 90% of max heart rate (high intensity) 3 minutes working out at at 60% of max heart rate (moderate intensity) 2 minutes at 85 - 90% 3 minutes at 60% 2 minutes at 85 - 90% 3 minutes at 60% 2 minutes at 85 - 90% 3 minutes at 60% 2 minutes at 85 - 90% 3 minutes at 60% Cool Down: 10 minutes Exercises Butt Kicks Begin in a standing position with your feet hip distance apart. Kick your left heel to your left butt cheek. Return your foot to the floor and immediately kick your right heel to your right butt cheek. Repeat in a continuous motion. Jumping Jacks Begin in a standing position with your arms at our sides. To perform the exercise, jump both feet to the sides, landing with them slightly wider than hip-distance apart. At the same time, raise your arms over your head with a slight bend in your elbows. Then, jump your feet back together as you lower your arms to your sides. Repeat in a continuous motion. Mountain Climbers Begin in high plank position with your arms fully extended beneath your shoulders, legs extended behind you. To perform the exercise, squeeze your core as your alternate between pulling your right and left knee to your chest. Alternating Side Lunges Start with your feet together, holding your hands in fists a few inches in front of your neck. With your left foot, take a giant step to the side and bend your knee, keeping your right leg straight as you squat down. Push through your foot back to starting position and repeat on your right side. Inchworm Start with your feet hip distance apart and squeeze your core. Bending at the waist, place your hands on the ground and walk them forward, keeping your legs straight. When your legs are parallel to the floor, walk your hands backward until you are standing again. Jump Rope Hold a jump rope behind your back with a handle in each hand, wrists flared out to the sides. To successfully perform this exercise, you’ll want to synchronise continuous small jumps with the continuous rotation of the jump rope so that you’re pulling the rope under your feet when they’re a few inches in the air. Start by standing on your toes and jumping a few inches off the ground continuously. When your toes touch the ground, ship the jump rope over your head and jump again, sliding the rope under your feet. Jump Squats Begin in a standing position with your feet slightly wider than hip distance apart. Keeping your chest lifted, bend your knees and sit back into a squat. Then, jump up into the air as high as you can, landing softly with your weight in your heels. Repeat in a continuous motion.