The Daily Star's FREE newsletter is spectacular! Sign up today for the best stories straight to your inbox Sign up today! Thank you for subscribing See our privacy notice Invalid Email

(Image: GETTY)

Being fit and healthy is at the top of many people's "to-do" list. Yet, the reason people put it off is because sometimes it can take a longer time than you think to see results.

So what if we told you you can lose 3% body fat after exercising for just 30 minutes?

You can also try these 10 easy hacks to get ripped fast.

Contrary to popular belief, long bouts of cardio can actually deteriorate muscle and reduce testosterone in men.

Instead, experts say high-intensity interval training is the way to go. And all you need is 30 minutes on the treadmill every day.

HIIT is also the quickest way to improve aerobic fitness and muscular power output according to a study in the Journal of Strength and Conditioning.

“This type of cardio lifts your metabolism for hours afterwards due to Post-Exercise Oxygen Consumption,” personal trainer, Nilufer Atik told Men's Health.

This is how to do it

Firstly, you will need to determine your sprint speed and after a five minute warm up jog on the treadmill, run on an incline of 13% of 60% of your sprint speed for 30 seconds.

Repeat five times, jogging for 5 minutes, then sprinting for 30 seconds, raising the incline by 0.5 each time. You should end with an incline of 15.

After you've warmed down, treat yourself to a peanut butter and jam sandwich within 20 minutes of the workout.

“The high-GI carbohydrates combined with the protein in peanut butter will give you a blood sugar spike,” Atik tells Men's Health.

“That will speed muscle-building nutrients like amino acids back to your cells for growth and repair.”

Hence why you're burning fat not muscle. Peanut butter and fat loss? Win-win.

While you're at it, why not get a six pack in just 20 minutes.