Are you ready to crush your 2018 fitness goals? Here at Hourglass Angel, we believe that anyone can learn how to work out consistently and effectively, no matter what your experience, current fitness level, or access to equipment.

In fact, you can work out effectively without any equipment at all! You can sweat hard, boost your metabolism and work towards your weight loss goals with a small workout area and a screen with internet access. We created this workout video with busy women in mind. No fancy gym or equipment necessary! (And if you love it, we’ve got more no gym workouts coming soon.)

This workout consists of high-intensity interval training, otherwise known as HIIT. This style of workout is one of the most effective because it gets your heart rate up quickly and keeps your whole body engaged, while working large sets of muscle groups. Just 20 minutes of a focused HIIT workout can be much more effective at burning calories and building your strength than doing repetitive movements on an exercise machine for twice as long.

Perform each move for 45 seconds with 15 seconds of rest between moves. Try this workout three days a week and watch as your strength and endurance improve:

HIIT Workout Instructions

Jumping jacks: increase the intensity as the workout progresses. Make sure you’re moving your arms and legs with precision and purpose in full extension, rather than flopping them around lazily. Move faster to sweat harder and burn more calories. Don’t let up!

Pulsing squats: Feel the burn throughout your lower body. Sink low to about a 90 degree angle and then pulse up and down. Make sure that your back is straight and that your eyes are facing straight ahead.

• Tip: Need to increase the difficulty? Hold dumbbells in each hand.

Squat jumps: If your butt and thighs aren’t burning yet, they will be! Lower into a squat, and press down into your heels and then release upward in an explosive jump. This move can tire you out quickly, so if you need to lower the intensity, do a regular squat in between jumps.

Around the world lunges: Standing with your feet about shoulder-width apart, lower one leg into a forward lunge until both knees are at a 90-degree angle. Be sure to keep your back straight and tall during the whole exercise. Return to the starting position and then lower into a side lunge with the same leg that stepped forward. Return to the starting position and then lower into a reverse lunge with the same leg to complete a rotation on one side. Repeat on the other side.

Pulsing lunges: Lower into a lunge position and then pulse for a few seconds. Repeat on the other leg.

Lunge jumps: Lower into a reverse lunge, but instead of stepping up, jump and switch feet so that the opposite leg is in the reverse lunge position. Repeat as many times as possible until the time is up or you hit fatigue. Throw in a couple regular lunges in between jumps if you need to lower the intensity.

Plank hold: Hold a plank position using straight arms, or on your elbows if you prefer. Whichever position you use, make sure your back is flat and that your hips don’t droop. If you need a short break you can drop to your knees, but try to return to your feet for as long as you can.

• Tip: Increase the difficulty by holding the plank for even longer.

Couch pushups: If full pushups are too hard, try pushups with your hands against an incline like a couch. Keep your back flat and lower yourself as far as possible before straightening your arms. If you need more of a challenge, do regular pushups from a plank position on the floor; if you really want to feel the burn, put your feet up on the couch and your hands on the floor.

How to Get the Most Out of a Bodyweight HIIT Workout

One of the reasons HIIT is so effective using just bodyweight is because it gets your heart rate up quickly and makes you sweat. So in order to make the most of it, you’ll definitely want to use attire that amplifies that effort through compression while keeping you dry. Also, make everyday choices that support your weight loss and fitness goals.

A fit band waist trainer is ideal for this style of workout because it will help you sweat even harder and increase the intensity, even over a short period. And because it helps you maintain a straight posture while you’re wearing it, you’ll be reminded during those squats, pushups and planks to keep your back straight and your tummy tucked in.

• Learn more: How to Get the Sculpted Look with Our Most Effective Fitbands

Compression activewear can also add to your workouts. Compression material in butt-lifting leggings will help you work up a sweat with all of the legwork, while at the same time wicking the moisture away from your skin to keep you dry and cool so that you can continue to push your limits comfortably.

• Learn more: How Can This Activewear Amp Up Your Workout? 

Healthy lifestyle choices are another no-brainer when it comes to getting an effective workout. No amount of exercise or waist training is going to make up for poor choices in diet, dehydration, inadequate sleep, too much stress or substance abuse.  You only get one body; treat it well!

We’ve got more posts coming up this month about great workouts that will help you burn fat, lose weight and feel great! You can also check out our archives for workout plans for all fitness levels that are ideal to use with fitbands. Check it out:

• Best Booty-Building Results: Try These Simple Exercises
• Top Exercises that Sculpt an Hourglass Shape—How To Optimize Your Waist Training Results
• 30-Day Booty-Building Challenge
• 'Take Ten' to Tighten and Tone Your Waist with this Back and Ab Workout

Here’s to a fitter and healthier New Year!