'Hey Shytown ladies. My name is Lynsay. I\'m here to show you a high intensity interval workout to blast fat in no time. IF you want a great plan to help get you toned and in shape you can\'t go wrong with the basic planning program utilizing HIIT principals whether you are super-fit, at an intermediate level, or just getting started.  The workout I\'m going to show you today require little or no equipment. For today\'s purpose, we\'re going to use a treadmill, but you\'re welcome to do your sprints outside. If you want to intensify the workout, you can simply hold a set of hand weights during some of the exercises, but it\'s always optional. Let\'s get started!  Here is one of my favorite HIIT workouts.  First, we\'ll start off with a 5-minute warm-up jog on the treadmill. You are welcome to use any cardio equipment of your choice. Like I mentioned earlier, you can use your local track outside.  After 5 minutes, Workout Begins:  1. First Set of 20-second sprints a. 30 bodyweight squats at the end of each sprint. b. You\'ll do this for a total 10 times. c. Rest 30 seconds in-between sprints. d. If I\'m not doing my sprints outside, I do them uphill to take them more challenging.  2. Next, we have 2 minutes of walking lunges.  3. After those, you have 30 box-jumps superset with 30 step-ups. a. I do these on a park bench if I\'m outside. b. Repeat for a total of 3 sets.  4. Next, is shuffle-squats (30 seconds on direction, 30 seconds back). a. Rest 30 seconds and repeat for a total of 3 sets.  5. Side lunges are next. Do 30 seconds one direction, 30 seconds back. a. Rest 30 seconds and repeat for a total of 3 sets.  6. Then we have 100 high knees to finish. a. When you\'ve done all 100, cool-down with a slow jog or walk.  There you have it, ladies -- a fat burning high intensity interval workout for any fitness level. Remember -- the key is to go as hard as you can. Get after it!!' 

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