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This 45-Minute HIIT Workout Will Help Shrink Your Belly

PopSugar Logo By Jenny Sugar of PopSugar | Slide 1 of 18: <p>If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and <a href="https://www.popsugar.com/fitness/What-Best-Workout-Losing-Weight-43439318">effectively lose weight in the shortest amount of time</a>. It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!</p><p>This is a <a href="https://www.popsugar.com/fitness/30-Minute-Tabata-Workout-42878500">Tabata workout</a>, which is a form of <a href="https://www.popsugar.com/fitness/Why-HIIT-Good-Weight-Loss-36976118">high-intensity interval training</a> (HIIT), which is <a href="https://www.popsugar.com/fitness/Lose-Belly-Fat-Intervals-2424316">proven to help diminish belly fat</a> better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again. </p><p>Related<br><a href="https://www.popsugar.com/fitness/What-Best-Workout-Losing-Weight-43439318">This Is the Best Workout For Losing Weight</a></p><p><strong>Equipment needed:</strong> jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or <a href="https://www.popsugar.com/buy?url=https%3A%2F%2Fapi.shopstyle.com%2Faction%2FapiVisitRetailer%3Furl%3Dhttps%253A%252F%252Fitunes.apple.com%252Fus%252Fapp%252Ftabata-stopwatch-pro-tabata-timer-and-hiit-timer%252Fid664563975%253Fmt%253D8%26pid%3Dpopsugar&evar1=fit%3Aus&evar98=http%3A%2F%2Fapi.popsugar.com%2Fm%2Fapi%2Fv2%2Fposts&prop13=desktop&pdata=1">Tabata app</a> to help keep track of time</p>The Workout0:00-5:00 WarmupRepeat as many times in 5 minutes10 <a href="https://www.popsugar.com/fitness/photo-gallery/37392905/image/37393008/Jumping-Jacks">jumping jacks</a>10 <a href="https://www.popsugar.com/fitness/photo-gallery/43158190/image/43269856/Forward-Backward-Lunge">forward backward lunges</a> (5 per side)10 <a href="https://www.popsugar.com/fitness/How-Do-Plank-Jacks-2917679">plank jacks</a><strong>5:01-6:00</strong><strong>Rest</strong>6:01-10:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009">mountain climbers</a>, 10 seconds rest10:01-14:00 LegsRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/photo-gallery/42870420/image/42870451/Air-Squats">air squats</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/photo-gallery/20349589/image/20349599/Goblet-Squats">goblet squats</a>, 10 seconds rest14:01-18:00 ArmsRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Triceps-Push-Ups-42689503">triceps push-ups</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/photo-gallery/43550960/image/43551165/Dumbbell-Thrusters">dumbbell thrusters</a>, 10 seconds rest<strong>18:01-19:00</strong><strong>Rest</strong>19:01-23:00 CoreRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/Plank-Bunny-Hop-Exercise-39898153">plank with bunny hops</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/photo-gallery/34376556/image/34376683/Core-V-Sits">v-sits</a>, 10 seconds rest23:01-27:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009">mountain climbers</a>, 10 seconds rest27:01-31:00 PlyoRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/100-Burpees-Workout-43359344">burpees</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/photo-gallery/37392905/image/37392976/Split-Lunge-Jumps">split lunge jumps</a>, 10 seconds rest<strong>31:01-32:00</strong><strong>Rest</strong>32:01-36:00 BackRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Superman-Exercise-1110085">superman lifts</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Plank-Row-Back-Exercise-344106">plank with row</a>, 10 seconds rest36:01-40:00 ButtRepeat 4x20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Jump-Squats-994573">jump squats</a>, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Deadlifts-9237562">deadlifts</a>, 10 seconds rest40:01-44:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds <a href="https://www.popsugar.com/fitness/How-Do-Mountain-Climbers-43619009">mountain climbers</a>, 10 seconds rest<strong>44:01-45:00</strong><strong>Rest</strong><p>If you need a refresher, ahead is a description of each of the above moves.</p><p>After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by <a href="https://www.popsugar.com/fitness/Post-Run-Stretches-2537378">doing this stretching sequence</a> and get out the <a href="https://www.popsugar.com/fitness/Foam-Rolling-Exercises-Runners-29493356">foam roller and do these moves</a>.</p>

This 45-Minute HIIT Workout Will Help Shrink Your Belly

If you're looking to burn calories, lose body fat, and gain muscle, this 45-minute workout designed by fitness instructor John Kersbergen is all you need to maximize your gym time and effectively lose weight in the shortest amount of time. It combines cardio with strength-training moves, so aside from decreasing body fat, it also tones and defines your muscles. Warning: this workout is fast-paced and will leave you dripping with sweat!

This is a Tabata workout, which is a form of high-intensity interval training (HIIT), which is proven to help diminish belly fat better than steady-state cardio. Each four-minute section of this workout involves eight rounds of 20 seconds on and 10 seconds off. What makes this workout so intense is that it's long: 45 minutes total! You get a one-minute rest every 12 minutes, so soak it up! Drink some water, catch your breath, walk around a little, and then get ready to rev up the intensity once again.

Related
This Is the Best Workout For Losing Weight

Equipment needed: jump rope (if you don't have one, just pretend!), medium- to heavy-weight dumbbells (five to 20), and a clock or Tabata app to help keep track of time

The Workout0:00-5:00 WarmupRepeat as many times in 5 minutes10 jumping jacks10 forward backward lunges (5 per side)10 plank jacks5:01-6:00Rest6:01-10:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest10:01-14:00 LegsRepeat 4x20 seconds air squats, 10 seconds rest20 seconds goblet squats, 10 seconds rest14:01-18:00 ArmsRepeat 4x20 seconds triceps push-ups, 10 seconds rest20 seconds dumbbell thrusters, 10 seconds rest18:01-19:00Rest19:01-23:00 CoreRepeat 4x20 seconds plank with bunny hops, 10 seconds rest20 seconds v-sits, 10 seconds rest23:01-27:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest27:01-31:00 PlyoRepeat 4x20 seconds burpees, 10 seconds rest20 seconds split lunge jumps, 10 seconds rest31:01-32:00Rest32:01-36:00 BackRepeat 4x20 seconds superman lifts, 10 seconds rest20 seconds plank with row, 10 seconds rest36:01-40:00 ButtRepeat 4x20 seconds jump squats, 10 seconds rest20 seconds deadlifts, 10 seconds rest40:01-44:00 CardioRepeat 4x20 seconds jump rope, 10 seconds rest20 seconds mountain climbers, 10 seconds rest44:01-45:00Rest

If you need a refresher, ahead is a description of each of the above moves.

After you complete this grueling workout and have peeled yourself off the floor, mobilize your muscles by doing this stretching sequence and get out the foam roller and do these moves.

© POPSUGAR Photography / Benjamin Stone

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