Fitness is one key element to living a healthy, vibrant lifestyle, but sticking to one activity may not be the answer long term. Some days, motivation may be absent or your body might get used to your go-to exercise routine and start to plateau. You might want to consider adding high-intensity interval training (HITT) - or short bursts of intense exercise alternated with low-intensity recovery periods - into your fitness to shake things up. It’s arguably the most time-efficient and effective way to exercise and burn fat.

Since 2014, HIIT has been a top-listed workout on the American College of Sports Medicine’s survey. Studies have shown HIIT to burn 25 to 30 percent more calories than other forms of exercise. Research has also demonstrated its ability to increase metabolic rates for several hours after exercise is complete and even shift the body’s metabolism toward using fat for energy rather than carbs.

Want to give HIIT a try? Fuel up before your workout with Orgain Organic Plant-Based Protein Powder and then try these routines out:

After warming up, sprint as fast as you can for approximately 15 seconds. Slow down your pace and walk or jog for one to two minutes. Repeat this cycle for 10 to 20 minutes.

Perform squat jumps as fast as you can for 30 to 90 seconds. Once you complete them, walk it out for 30 to 90 seconds. Go through this cycle for 10 to 20 minutes.

Battle ropes
Pick up the chariot-like ropes in the gym and perform 15 seconds of single-arm waves, 15 seconds of double-arm waves and then rest for 60 seconds. Repeat eight times.

Kettlebell HITT
Perform alternating kettlebell swings for 30 seconds, followed by clean and jerks for 15 seconds on each arm. Finish each 15-second work block by pressing the kettlebell over your head. Finally, perform a goblet squat for 30 seconds and then rest for 30 seconds. Repeat this cycle three to five times.

Lunch Break HITT
Perform jump lunges for 20 seconds and then rest for 10 seconds. Next, high knees. Run in the same spot by bringing your knees as high as possible for 20 seconds and rest for 10. Finally, do jump squats for 20 seconds and rest for 30. Complete this round eight times.

Tell us your favorite HIIT workout in the comments below or share it with us on social media with #drinkorgain #orgain.