1 / 5

Goblet Squat

Strength and mobility coach Matt Pippin recommended simple full-body movements, like the goblet squat. Reducing the complexity, he told POPSUGAR, lets you keep up the pace of the movement and target as many muscles as possible, therefore increasing fat burn without risking injury.

  • Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels, push yourself up to the starting position. This is one rep.

Get Ready to Break a Sweat With This 12-Minute Cardio and Strength HIIT Workout

We like HIIT workouts because they don't take long to do, they're intense, and they always leave us sweaty and exhausted. There are a variety of ways to do HIIT workouts with one of our favorite being the AMRAP, "as many reps as possible," format.

According to Chontel Duncan, SWEAT app trainer and creator of the FIERCE program, "The goal of doing an effective AMRAP workout is to focus on intensity, working as hard as you can in short bursts with only a small break in between."

Duncan likes to incorporate AMRAP into her training programs because "it's important for me to keep my body guessing and to keep my training interesting." HIIT is also great for building muscle and burning fat. If you want a taste of what it's like to train with Duncan, check out her quick and intense workout ahead.


This Hybrid Cardio and Strength HIIT Workout Will Sculpt All Your Muscles in Just 25 Minutes

The AMRAP Kettlebell Workout

Equipment needed: a six- to 12-kilogram kettlebell (or a 12.5- to 25-pound dumbbell)

Before jumping into the workout, make sure you spend a few minutes warming up your body. Here's a dynamic warmup that we really like. Once you're warm, grab a kettlebell (or dumbbell) and get ready to work.

This is an AMRAP workout, which means your goal is to complete as many reps of each exercise as you can within 40 seconds followed by 20 seconds of rest. Complete a total of three rounds. If you want an extra challenge, Duncan said to do the circuit twice or increase your work-to-rest ratio to 45 seconds of work and 15 seconds of rest.

  • Goblet squat: 40 seconds followed by 20 seconds of rest
  • Kettlebell swing: 40 seconds followed by 20 seconds of rest
  • Single-arm row: 40 seconds (20 seconds on the left and right side) followed by 20 seconds of rest
  • Burpee: 40 seconds followed by 20 seconds of rest


We Asked an Expert How Long It Takes to See Results With HIIT - Here's What They Said