It’s 2018 and it is time to get fit!

We'll say it again: you DO NOT need an expensive gym membership or complicated equipment to get fit. Anyone who wants to get in shape can grab a waist trainer and some dumbbells and get in quick, effective workouts.

(In case you missed it, check out Parts 1–4: Beginner Bodyweight Workout, Brutal Fat-Burning HIIT Cardio, Total Body Strength Training, and Body Building + Booty Building.)

In this last workout of the series, we’re going to get your heart pumping again so you can burn a lot of fat in a short amount of time.

To get the most out of your HIIT workout, we highly recommend compression workout apparel. It starts with a waist trainer designed to help you sweat. For many people, a fitband is the perfect way to start with a waist training regimen. You can use one of many styles of latex waist trainers with hook-and-eye closures, or try a Velcro-closure reinforced with flexible steel boning for maximum compression. Just make sure that you are using a waist trainer designed for workouts, as they are sturdier than everyday waist trainers, which are designed more for wearing under professional or casual attire.

You can complete your workout outfit with compression leggings, which will provide compression, style and comfort. Compression apparel helps keep your blood circulating and your skin perspiring for an effective workout, while also wicking away moisture so you’ll feel dry and comfortable. And with the right pair of shaping leggings, you will love the firm look of your thighs and butt. Take those progress selfies with confidence!

And don’t forget, if you need help finding the perfect fitness apparel, our customer service team specializes in helping you find the right gear for your needs. Depending on your fitness goals, body type and style preferences, we can help you find your new favorite waist trainer, shaping leggings or compression shorts. Just ask!

Ab and HIIT Workout Instructions

HIIT workouts are effective because they get your heart pumping using a burst of high-intensity activity followed by a short rest period. With intervals you can push your body to the limit while also building your endurance. The more you do it, the faster you should be able to recover. At most, do a HIIT workout every other day, with strength training on alternate muscle groups or lighter cardio in between. Do at least 5 minutes of light warm-up exercises before jumping into this routine at full speed, and do a cool-down and stretch when you’re don.

Do each exercise in this workout for 30 seconds. Be sure to include about 10–15 seconds of recovery time in between each exercise. Complete the circuit three or four times to complete a full workout, with a 1–2 minute break between each circuit. Recovery time can include light movement like jumping jacks or jogging in place to bring your heart rate down slowly.

High Knees

Jog in place, but with each step drive your knees upward in front of you to about hip level. You can either pump your arms to keep up your speed, or hold your hands at hip height in front of you so that your knees can slap against the palms of your hands.

 Up Down Plank

Start in a high plank position, with your shoulders stacked above your wrists and your back and legs in a straight line all the way to your heels. Keep your back flat and your tummy and butt tucked in. Lower onto your elbows one arm at a time, keeping your core engaged and back flat. Keep a continuous movement as you rotate between a high plank and an elbow plank. Alternate which arm you start with at the beginning of each rotation.

Burpees

From a standing position, quickly lower your body into a crouch position and put your palms flat on the floor in front of you. Jump your feet backward into a plank position and then jump them back. Regain your balance on your feet and take your hands off the floor. In an explosive movement, jump straight up, extending your arms towards the ceiling. Repeat, keeping the movement fluid. If you need to lower the intensity, step back into and out of the plank one foot at a time instead of jumping.

Bicycle Crunches

Lie on your back with your knees bent gently and put your hands behind your head. Bring in one knee towards your chest and lift the opposite shoulder blade off the ground, reaching with your elbow towards the nee. Don’t pull on your neck. Make sure you’re engaging your core and not just moving your arms. Using fluid movement, return your shoulder to the ground and touch the alternate knee with the alternate elbow.

Mountain Climbers

Starting in a loose plank position with your palms flat on the floor, move one leg forward. The knee should be directly beneath your chest and support your weight on the ball of the foot. The other leg should stretch straight back. In a jumping movement, alternate which foot is bent beneath your body and which is stretched back.

Leg Raises

Lie flat on your back with hands facing palms down and supporting your hips. Keep your legs straight and feet touching. Keeping your feet together and knees straight, lift your feet until they are directly above your hips. Slowly lower them back to the floor and repeat. Keep your movements slow and deliberate. If your abs are burned out at any point, you can modify the movement by bending your knees.

Lunge Jumps

From a standing position, lower one leg into a backward lunge until the knee is at about 90 degrees. In an explosive movement, jump up high enough so that you can land with the opposite leg in back. Lower into a lunge with that leg and repeat. If you get tired, you can switch to a non-jumping lunge.

With all the workouts in this series, you can absolutely get into great shape in 2018—without a gym. Let us know how it goes! #BeTheHourglass