Good luck.
This type of high-intensity training over a short period of time can actually burn more fat than moderately-paced, longer cardio sessions. The key to a workout like this is to strap on a heart rate monitor and keep your heart rate at 80% of your target. Try this 15-minute workout every day to start seeing real results.
1. 30 Seconds of Burpees
- Begin in a squat position with hands on the floor in front of you.
- Kick your feet back to a pushup position.
- Immediately return your feet to the squat position.
- Leap up as high as possible from the squat position.
15 Seconds of Rest
Take 15 seconds to catch your breath!
2. 20 Split Lunges on Each side
- Stand with one foot forward and one leg behind you.
- Bend both knees and lower your body weight down towards the floor keeping your chest lifted and shoulders open and relaxed.
- Then push up explosively and jump off the ground.
- Switch your legs in mid air and then land with your opposite feet forward and back from where your started.
- As you land, bend both knees so as to soften the landing.
- Push back up again explosively and switch your legs around back to start position.
3. 30 Seconds of Mountain Climbers
- Begin in a pushup position on the hands and toes
- Bring the right knee in towards the chest, resting the foot on the floor
- Jump up and switch feet in the air, bringing the left foot in and the right foot
- Continue alternating the feet as fast as you can
15 Seconds of Rest
5. 30 Seconds of Tricep Towers
- Start in a plank position on your elbows and toes.
- Keeping your alignment and go onto your hands, one side at a time.
- Go back down to resting on your elbows
Repeat the entire series 3 times!
Source: http://news.health.com/2013/09/17/do-you-want-to-change-fat-to-muscle/