High Intensity workouts enable you to increase both aerobic and anaerobic endurance which efficiently burns high levels of fat HIIT training increases metabolism which maintains the calorie burn post exercising.
There is no need for any equipment and the workout can be done in your own home.
Here is an example of a leg HIIT workout:
Start with a 1km warm up run
Pick 4 exercises.
2⃣ Step ups
3⃣ Box jumps
4⃣ Box Squats
Complete these exercises 30 seconds on and 30 seconds off for 20 minutes. Finish with a 1km cool down run.
This form of training is extremely challenging for all abilities. Increase or decrease recovery time to fit your fitness ability to gain best results.