Total Body HIIT Get Cardio with Strength Training For each pound gained of muscle you burn an extra 50 calories per day. Emily Meier Kettlebell exercises work against gravity to increase bone mass, lose weight, healthy immune system, maintain healthy active lifestyle in as little as ten minutes a day 3 to 4 days a week. High Intensity Interval Training (HIIT) is a form of "cardio" training. The bouts are done in intervals, with high intensity during the active bouts and an active recovery during the rest bouts because once your heart rate is up it is too hard on your heart to suddenly stop. HIIT burns a lot of fat burning calories in a short period of time. Exercises: You can repeat rounds to increase the duration of your workout. It’s important to warm-up the muscles to prepare them for exercise and to cool down afterwards to help avoid an injury. Each set of 4 exercises can be done in one round including rest periods in 5 minutes. Warm-Up Pass Around to a Figure 8 to