A 15-Minute Interval Training Workout

Intense Exercise Followed by Short Rest Periods

Turning body fat into muscle sounds great. The truth is, you can't just turn one type of tissue into another. You have to build muscle mass tissue which will help you to reduce the amount of fat tissue stored in your body by burning it for energy. One way to encourage such a fat tissue burn is through interval training workouts.

You can burn more fat and build muscle with short, intense bursts of exercise that raise your heart rate and get your body working as efficiently as possible. This type of high-intensity training over a short period of time can actually burn more fat than moderately-paced, longer cardio sessions such as running on a treadmill.

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. You'll also want to have a visible clock with a second hand so that you can time your exercises and rest periods. Try this 15-minute workout every day to start seeing real results.

Exercise 1—30 Seconds of Burpees

Another name for the burpee exercise is the squat thrust. This exercise is sure to get your blood pumping which will benefit your entire body.

  • 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.
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15 Seconds of Rest

Take 15 seconds to catch your breath! If you wish you may walk in place with your hands resting on your hips.

Exercise 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 you 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.

15 Seconds of Rest

Take another 15-second break to catch your breath. Again, you can walk in place or take small side steps as you count down the 15-second break.

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Exercise 3— 30 Seconds of Mountain Climbers

You'll start in a plank position, what looks like a high push-up with your arms fully extended. Remember to keep your core muscles tight as you do these movements.

  • 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

Exercise 4— 20 More Split Lunges on Each Side

This is the movement you did in step #2. Remember to keep your chest lifted and shoulders open and relaxed. Lunges are great for activating your inner thigh muscles and toning your glutes.

15 Seconds of Rest

It's time to take another 15-second rest break. You can take advantage of this break period to grab a quick sip of water to keep yourself hydrated.

RELATED: Ways to Get Rid of Belly Fat—and Not One of Them is 'Doing More Sit-Ups'

Exercise 5— 30 Seconds of Tricep Towers

You'll start in a modified plank position. Your arms bend at your elbows to support your upper body and your toes support your lower body. Keep your core muscles tight as you do this exercise.

  • Start in a plank position on your elbows and toes.
  • Keep your alignment and push up onto your hands, one side at a time.
  • When you reach the high push-up position, reverse the movements to return to the modified plank position, one side at a time
  • Go back down to rest on your elbows
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Repeat the Entire Series 3 Times

You'll want to repeat the five exercises and rest periods three times in a row. Don't forget to drink water to stay hydrated during the workout.

Jennifer Cohen is a leading fitness authority, TV personality, best-selling author, and entrepreneur. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW's Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC's Today Show, Extra, The Doctors and Good Morning America. Connect with Jennifer on Twitter and Pinterest.

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