HIIT training is an incredible way to maximize calorie burn in a shorter amount of time. This style of training incorporates short bursts of near maximum exertion followed by a recovery period. Repeat.
This burns more calories than steady state cardio would burn in the same amount of time due to EPOC (excess post-exercise oxygen consumption), or afterburn. Your muscles need oxygen and when you work at such a high intensity, it depletes the oxygen. It burns calories to replenish the oxygen storage and takes longer to recover that oxygen. This is why you can continue to burn calories up to 24 hours after a HIIT workout!
Don’t forget to stretch when you are through and drink plenty of water to re-hydrate!