This High-Intensity Interval Circuit Burns Fat Fast

High-intensity interval training (HIIT) is the fastest way to lose weight and burn body fat. Get ready to turn up the heat with the latest installment of Yahoo Health’s original workout series Triple Threat. (Photo by Will Mebane, graphic by Priscilla DeCastro/Yahoo Health)

When you end your workout, are you glowing a little bit — or are you drenched in sweat? If you really want to lose body fat fast (as in: just in time for swimsuit season), it needs to be the latter, says Los Angeles–based group fitness instructor and celebrity trainer Lacey Stone.

“It’s really important that people don’t shy away from challenging, harder workouts,” Stone says. “If you’re looking to lose weight and not really sweating or getting out of your comfort zone, you’re wasting your time.”

Stone’s fat-blasting workout, created exclusively for Yahoo Health, is sure to push your limits. The plan is a type of high-intensity interval training (HIIT), which simultaneously builds strength and raises your heart rate to torch mega calories. “The other great thing about HIIT workouts,” Stone adds, “is that you get an afterburn, so you’re also burning calories after you leave the gym.”

To do Stone’s Fat-Blasting Intensity Circuit, perform each exercise for 30 seconds, followed by 30 seconds of rest, then move on to the next exercise. All three exercises are one circuit. Perform three circuits. (You can also perform 45 seconds of the exercise with 15 seconds rest, or do each move for a full minute back-to-back, depending on your fitness level.)

They key to really making this workout challenging — and getting the best results — is to count your reps for every exercise. During the second and third rounds of the circuit, try to meet or increase your rep count. By competing against yourself, you’ll make the sweat session harder, boost your results, and keep improving with every workout.

Ready to melt fat? Give it a shot!

Fat-Blasting Intensity Circuit

1. Ninja

Start squatting down with your hands and feet on the floor in a frog position, your hands underneath your shoulders and your feet outside each hand. Explosively jump up as high as you can, lifting your knees. At the top of the jump, try to touch your hands to your kneecaps. Land softly, returning to the frog position with hands on the floor. That’s one rep.

Tip: If that’s too difficult, eliminate the jump; move from squatting in frog position to standing tall.

Related: The 20 Best Workouts In America

2. Plank To Side Plank

Begin at the top of a push-up position. Lift your right hand off the floor as you rotate your body to the right side. Spiral your feet so that the side of each foot rests on the ground. Place your right hand on your hip. Your body should form a straight line from your head to your toes. Raise your top foot toward the sky as high as you can. Reverse the movement to end at the top of a push-up. That’s one rep. Alternate sides each rep.

Tip: To make it easier, don’t lift your foot to the sky.

Related: Hate Crunches? 6 Better Core Exercises For Beginners

3. Squat Kick

Stand with your feet shoulder-width apart, toes facing forward. Bend at your knees and hips, and push your butt back as you lower your body toward the ground. Go down until your thighs are parallel to the ground, or as far as you can. Shift your weight to your right foot as you raise your body up; at the same time, lift your left knee. At the top of the movement, kick forward with your left foot. Place both feet back on the ground. That’s one rep. Alternate the leg you kick with each rep.

Up Next: The 3-Move Calf Crusher Workout