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Do this workout 3-4 days a week for quick transformation.

HIIT the Hill Workout. A killer treadmill workout to increase fitness, endurance, and also challenge different leg muscles (they'll be POPPIN' in your summer shorts) ;)

Cardio and Strength Workout "13" for for printable version with exercise instructions

Tabata super-set workouts. (What is Tabata? Tabata interval training is an intense alternative to long cardiovascular sessions. Developed by Dr. Izumi Tabata and used to train the Japanese Olympic speed skating team. Get done in 4 minutes what would normally take you 28 minutes. The key? Work AS HARD AS YOU POSSIBLY CAN in those 4 minutes!)

No Equipment Needed Cardio Circuit - this one would be great while traveling, could do in hotel room

the best research-based HIIT methods, all in one spot

Quick and steady cardio workout

Plyometrics cardio: perfect hotel room workout - just pack the jump rope and a stopwatch! Repeat circuit for 20 min, take 5 min break and follow with 20 min of full-body moves (think push-ups, tricep dips, mountain climbers, reverse lunges, leg raises, prisoner full squats, planks/side planks with rotation, different crunch variations, prisoner single-leg deadlifts etc)

"Hop to it" jumping cardio interval workout. You can do it anywhere with your own body weight + a timer. No excuses, play like a champion ;)

I'm so going to do this! Can't wait to see the looks on the drivers' faces going by LOL

Frost HIIT workout. Bodyweight only. Torch calories in only 20 minutes!