The Best Exercises
Some of us might have made a New year’s resolution to hit the gym to tackle that annoying body weight and fat. Good news for anyone looking to shed a few pounds/kilos is that you don’t have to run 10-miles a day to lose weight. In fact, recent studies show that running 10-miles a day is inferior to shorter sprints and High-Intensity Interval (HIIT) workouts.

A study conducted by Western Ontario University compared short/intense exercise to less-intense endurance cardio workouts. The comparison included a group of participants performing 30-seconds bouts of sprints (four to six repetitions), while the other group ran for 30 to 60 minutes at a brisk, but comfortable pace.

The results reflected that the sprinting group burned more than twice as much body fat compared to the distance runners.  This is far from the only study with such a conclusion.  Another study found that an individual can burn up to 800 more calories throughout the day after a strength training session inter-mixed with HIIT. 
So instead of focusing on slogging it out with some cardio, try pushing your cardiovascular system with high-intensity activity and building fat-busting muscle with strength building workouts.  Incorporate exercises like pull-ups, push-ups, and squat jumps.  That, along with a balanced diet, will ensure that the number on the scale never tips above what’s healthy for you. 
Here’s an easy regimen you can start your 2019 with…
**There’s no rule on how fast your sprinting intervals should be, as it largely depends on your level of fitness. Simply run as fast as you can sustain for 60 seconds, whether it’s at a 6 mph pace, 9 mph pace or higher.**

Warm-Up – 6 minutes (30 seconds each, repeat x3)
Jumping JacksHeel kicksHigh KneesSquat Jacks

Arms (10 reps, repeat x5) 
Pull-upsSPRINT (30 – 60 seconds)DipsSPRINT (30 – 60 seconds)Push-upsSPRINT (30 – 60 seconds)

Abs
Planks, 3x 1 minute 15 second restSPRINT (30 – 60 seconds) Supine bicycles, 30 reps x2SPRINT (30 – 60 seconds)Crunches, 30 reps x2SPRINT (30 – 60 seconds)

Legs (10 reps, repeat x5)
Squat-ThrustsSPRINT (30 – 60 seconds)Squat jumpsSPRINT (30 – 60 seconds)Box jumpsSPRINT (30 – 60 seconds)Bodyweight squats or weighted barbell squatsSPRINT (30 – 60 seconds)
Stretching (Cool Down)
Cardio (YES, you have to do a little bit)
20 minutes on treadmill/stair-master/run outside (2 – 3 times per week)
References: 

Hazell, T. J., Olver, T. D., Hamilton, C. D., & Lemon, P. W. (2012). Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise. International Journal of Sport Nutrition and Exercise Metabolism,22(4), 276-283. doi:10.1123/ijsnem.22.4.276
**image courtesy: https://www.google.com/imghp?hl=en&tab=wi“