If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis.
To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
In one study that spanned 6 weeks, three 27-minute HIIT workouts per week reduced body fat by an average of 12.4%. Point is — you can build and maintain a lean, ripped-up, ab-happy physique without indulging mind-numbing distance cardio. Just like you would with weights, start off a little conservative and gradually crank up the difficulty.
An average beach HIIT session includes roughly 10 intervals, but that’ll vary based on your interval distance (and recovery period). A running track is a great outdoor HIIT option that automatically modulates interval times. Hills — and bleachers or stadium steps — significantly amp up the difficulty by adding an incline, which helps produce lower body power and acceleration.

Bigger hills extend each interval (both work AND rest), whereas shorter hills keep them quick and intense. Osterberg KL, Melby CL. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women.
You said that a 27 minute HIIT workout would be twice as effective as a 60 minute distance one.
Keep in mind that was just what the study used as a model protocol — the benefits translate over for shorter durations. We’ve already covered the magical, body-transforming powers of HIIT in-depth over here. HIIT grooms the body to excel at endurance running, without ever running distance during the training phase. You just need to a little HIIT in your life; for as little as 15 minutes per session, a few times per week.
We’ve lined up 5 killer, multi-terrain HIIT cardio workouts to slash body fat and recompose your body from the inside out.

But do it within reason — HIIT is an advanced technique that’s extremely taxing on the body.
Push yourself as hard as possible, but don’t be surprised if your body starts to wilt during mile 2.
Everyday I strive to find balance in my life through fitness, healthy eating, occasional indulgences and generally enjoying all life has to offer. When it comes to zapping stubborn body fat and dipping into the single digits (or mid-teens for women), there’s nothing more effective. Unlike the treadmill, intervals follow a Tabata style cadence — they’re designed to be short, quick-hitting, and performed at MAX intensity.

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