Summer is here and it’s time to get in shape for the beach. One of the best ways to burn fat quickly is through high-intensity interval training (HIIT).

Here is an extreme HIIT workout that will help you maximize fat loss in the shortest amount of time possible.

Warm-up

Before beginning any workout, it’s important to warm-up properly to prevent injury. For this HIIT workout, start by jogging in place for 2 minutes to get your blood flowing.

Follow this with 1 minute of dynamic stretching, including arm circles, walking lunges, and high kicks.

HIIT Circuit 1

For this circuit, perform each exercise for 30 seconds, with 10 seconds of rest in between.

Burpees: Exercise 1

Stand with your feet shoulder-width apart and your arms at your sides. Bend your knees and put your hands on the floor in front of you. Jump your feet back, and land in a plank position. Quickly jump back to the starting position.

Jump straight up into the air, reaching your arms overhead. Repeat for 30 seconds.

Exercise 2: Jump Squats

Stand with your feet shoulder-width apart and your arms at your sides. Squat down as low as you can while keeping your back straight. Jump up as high as you can, landing back in the squat position. Repeat for 30 seconds.

Exercise 3: Mountain Climbers

Start in a plank position, with your hands directly under your shoulders and your feet hip-width apart. Bring one knee towards your chest, then quickly switch legs. Continue alternating legs for 30 seconds.

HIIT Circuit 2

For this circuit, perform each exercise for 30 seconds, with 10 seconds of rest in between.

Bicycles: Exercise 1

Begin by lying on your back with your hands behind your head. Lift your legs off the ground and bring your left elbow to your right knee. Switch sides, bringing your right elbow to your left knee. Repeat for 30 seconds.

Exercise 2: High Knees

Stand with your feet hip-width apart. Quickly lift your left knee up towards your chest, then switch legs. Continue alternating legs for 30 seconds.

Exercise 3: Plank Jacks

Start in a plank position, with your hands directly under your shoulders and your feet together. Jump your feet out to the sides and then back together. Repeat for 30 seconds.

HIIT Circuit 3

For this circuit, perform each exercise for 30 seconds, with 10 seconds of rest in between.

Exercise 1: Jump Lunges

Start in a lunge position, with your left foot forward and your right foot back. Jump up and switch legs, landing in a lunge position with your right foot forward. Repeat for 30 seconds.

Exercise 2: Plank Up-Downs

Start in a plank position, with your hands directly under your shoulders. Lower your right elbow to the ground, then your left elbow, so you are in a forearm plank position.

Return to the starting position by placing your right hand on the ground, then your left hand. Repeat, starting with your left elbow. Continue alternating for 30 seconds.

Exercise 3: Jump Rope

Jump rope for 30 seconds.

Cool Down

After completing all three HIIT circuits, it’s important to cool down. Jog in place for two minutes to help your heart rate return to normal. Follow this with 2-3 minutes of static stretching, including hamstring stretches and quad stretches.