If you’re ready to get serious about your 2018 weight-loss goals, you don’t want to miss this series of the most effective workout moves you need to be incorporating into your routine. And the best part is, no expensive gym membership or fancy equipment is necessary!

• In case you missed it, check out Part 1 of out No Gym Workout Series: Beginner Bodyweight Workout.

Now it’s time to step up the cardio in this next part of the series.

Forget about mindless hours on a treadmill; these moves are way more effective at burning calories and increasing your strength and endurance. The key is HIIT—high intensity interval training. Just fifteen minutes of HIIT can burn more calories than an hour of jogging! What’s more, you’ll be burning calories even after your workout ends, as your body works to recover.

It goes without saying that we hope you’re incorporating a fitband waist trainer into your workouts. The reason waist trainers are a must-have for HIIT cardio is because they take an already intense workout and make it that much harder, without requiring more time or effort on your part. The maximum compression in a quality workout band will amp up your perspiration, which means that your body is working harder to do the same amount of work.

In fact, if you’re new to waist training, using a fitband several days a week during your workouts is a great place to start. Check out how to get sculpted with our most effective fitbands.

HIIT Cardio Workout Instructions

The defining structure of a HIIT workout is a burst of high-intensity movement, followed by a short period of rest. By doing this in intervals, you push your body to the limits while training yourself how to recover quickly.

Because this style of workout can put strain on your body, you certainly don’t need to do it every day—and definitely don’t do it two days in a row. Your body needs time to recover and build muscle strength (which is why adequate nutrition and hydration is essential!). At most, do a HIIT workout every other day, with strength training on alternate muscle groups or lighter cardio in between.

Before you start this workout, be sure to get in at least five minutes of a gentle warm-up to avoid injury when you push yourself harder.

This HIIT cardio workout is done in circuits. Repeat the following set three or four times to get a full workout in (you can take 1–2 minute breaks in between sets).

Don’t forget you need about 10–15 seconds of recovery time in between each move. But don’t stop completely; do a light jog in place or slow jumping jacks to bring your heart rate down slightly before you amp up again. Use a timer to keep track of the timing of each move and rest period.

Ready? Here we go:

1. Sprint 30 seconds

Go all out! Make sure you have adequate space to be able to run your hardest for a full 30 seconds. It’s best to do a full sprint on a flat surface to avoid injury. A running track should suffice, or you can use a neighborhood street, as long as traffic won’t cause you to slow down. If you don’t have access to a good area or the weather is bad, it is possible to do a sprint on a treadmill.

2. Jumping squats 30 seconds

You’ll probably still be breathing hard after that sprint, even after a brief rest, so whether you’re able to keep pace with jumping squats largely depends on your fitness level. Standing with feet hip-width apart, lower into a squat with your knees at 90 degrees, press down into your heels and then release upward in an explosive jump. Do as many in a row as you can, but do regular squats if the intensity is too high. For variation you can switch between “ski squats” and “sumo squats,” with alternating narrow and wide stances. Be sure to keep your back flat and your head up no matter what style of squat you do.

3. Sprint 30 seconds

Your legs will be burning by now! But don’t let up. Push yourself for the full period.

4. Jumping lunges 30 seconds

Work different parts of those muscles now with alternating jumping lunges. Lower into a lunge until both knees are at about 90 degrees. Push upward and switch legs so that you land in a lunge on the opposite side. If you need to modify this move you can do a couple of pulses in between jumps, or switch to regular alternating lunges or lunge kick-ups once you’re burnt out or need a less intense move in between jumps.

5. Sprint 30 seconds

At this point you’ll probably feel winded sooner, but keep pushing as hard as you can!

6. Curtsy lunges 30 seconds

For these reverse lunges, start with your feet about hip-width apart and then step back at an angle with one leg, lowering yourself into a “curtsy” position. Switch sides. For variation, try kicking up your knee after you lift out of the lunge, with or without a hop.

7. Sprint 30 seconds

Just remember that this is the last one for this set!

8. Side to side single leg squats 30 seconds

Starting with your feet together, step out to one side and then bend the knee of the leg you just stepped with into a squat position, keeping the other leg at an angle with foot still planted on the ground. You weight should be centered on your bent leg; keep your hips back, your back straight and head up for proper form. Return to the center and then step out and squat on the other leg. Repeat until time is up.

Remember you can take a 1–2 minute break in between each set before hopping back in. By the end of the series you should be breathing and sweating hard. Be sure to drink lots of water and do a cool down and stretch afterwards.

Here’s to a healthier, fitter 2018! Be sure to check out our next video in the series.