Sprints or High-Intensity Interval Training (HIIT)

Sprints and High-Intensity Interval Training (HIIT) rank among the most efficient exercises for burning fat and boosting cardiovascular fitness. These workouts alternate between short bursts of maximum effort (like 30-second sprints) and brief recovery periods, creating an afterburn effect that continues calorie burn long after exercise. HIIT improves endurance, builds lean muscle, and enhances metabolic rate in sessions as short as 15-20 minutes. Suitable for various fitness levels, they can be adapted to running, cycling, or bodyweight movements. Studies show HIIT delivers comparable benefits to longer moderate workouts in half the time, making it ideal for busy schedules.