Don't waste your time with ineffective exercises! Add these powerful moves to your routine and watch the pounds melt off

By Leta Shy for POPSUGAR Fitness

Let's cut to the chase: When it comes to exercise, we want the workout that burns the most calories in the shortest amount of time. Incorporate these types of fitness into your routine, and watch the pounds fly off.


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Go ahead-jump for it: Explosive movements like box jumps and jumping jacks help build strong muscles while burning 10 calories a minute. The key is to keep your moves quick and to land softly so you are engaging leg and core muscles as you hit the ground. Try this 10-minute PlyoJam workout video.

Short Workouts

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Never seem to be able to fit in a solid workout? You can still see results even if you just have minutes to sweat-you just have to increase your intensity. A recent study found that 20 minutes of exercise can cause changes to your muscles' DNA, including metabolism and afterburner effects, while other studies have shown improvements in multiple markers of health in as little as seven. The trick is to exercise at your max potential in 30-second bursts, followed by a recovery period. Sounds manageable, right? Try this seven-minute HIIT workout (you do have time for it!).



A form of high-intensity interval training (HIIT), supersets are circuit workouts that pair two different sets of exercises, one right after the other with no rest between. This ups the cardio element of any strength-training routine, helping you build muscle and shed fat in less time.

To do supersets, choose two types of moves to pair, either working the same or opposing muscle groups. Perform each set for your normal amount of reps and rest for a minute only once you've completed each superset (pair of moves).

Tabata Training


Don't let the odd-sounding name scare you: Tabata is just a specific form of HIIT-one that burns, on average, 13.5 calories per minute. Tabata works like this: four minutes of high-intensity training, alternating between 20 seconds of max training and 10 seconds of rest. Try it for two or three rounds. Get started with one of our Tabata workouts.

Kettlebell Workouts

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It's hard to go wrong with a kettlebell workout. The American Council on Exercise found that, on average, you can burn a whopping 400 calories in 20 minutes-talk about fast! The reason: multiplanar movement. "Instead of just going up and down, you're going to move side to side and in and out, so it's much more functional," says Laura Wilson, director of programming for KettleWorX. "Unlike a dumbbell, kettlebells simulate how you move in real life." Ready to get started with your own kettlebell workout? This 25-minute kettle bell workout is just what you need.

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