HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared with longer sessions comprising other regimens. Research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body.

Muscle increases metabolic rate. So by gaining muscle through strength training, you increase your body's energy requirements. It increases your metabolic rate, which causes your body to burn more fat.

Challenge you and a loved one to the push up challenge. If you can't do a push up on the ground, push against a wall at a slight angle making sure your feet are further away from the wall than your head so that you create some resistance. Do as many as you can. Gradually move to a regular pushup as you begin to build strength. Then moved to the modified push up and in no time at all you will be able to do a regular push up.