Chances are you’ve at least heard of high-intensity interval training (HIIT), if not participated in a workout yourself. And there’s a reason why HIIT workouts are so popular — science proves that they work.

Workouts that alternate between short, but intense, bursts of exercise (where you go all out for a period of time) and less intense active recovery, have been shown to be more effective for heart health, fat loss and strength gain than traditional cardio and strength training. And the kicker? You get all those results in less time, reports nbcnews.com.

Compared to longer stretches of moderate-intensity running, cycling, or other aerobic exercises, studies show that HIIT improves cardio fitness nearly twice as much among people with heart disease. In terms of strength improvements in the body, not only have HIIT workouts proven to yield as much strength gain as more traditional resistance training in a shorter amount of time, but in some cases there were also greater improvements in strength compared to traditional resistance training. If your goal is to lose weight, research shows that HIIT workouts may outperform traditional cardio when it comes to fat loss. This is because HIIT workouts can increase fat burning and energy expenditure for hours after exercise.

As a weight-loss coach, I encourage all of my clients to engage in HIIT workouts. If you’re short on time, equipment or motivation, all it takes is a few minutes to squeeze in a full-body workout, anywhere. Ready to give it a try? We’ve got a full HIIT program for March that’ll take you 15 minutes a day, 3 days a week. That’s only a commitment of 45 minutes a week for a program that will help speed up your metabolism, aid in weight loss, and build muscle to tighten and tone your entire body.

THE WORKOUT STRUCTURE

We’re breaking down the exercises into two circuits. You will start with circuit 1 the first week, move on to circuit 2 the second week, and then begin alternating between them (while increasing intensity for some of the moves). Listen to your body and make the suggested modifications as necessary — dialing it back to a beginner move or kicking things up a notch with an advanced progression.

In addition to performing a circuit 3 days a week, pick a 4th day to perform 20 minutes of interval cardio (30 seconds slow, then 30 seconds fast), whether that be in place (running, jumping jacks or high knees) or moving (running or biking). After 2 weeks, add in another cardio day, to total 5 workout days per week (still no longer than 20 minutes each!)

Day 1: Straightforward HIIT

Day 2: REST

Day 3: Sideways HIIT

Day 4: REST

Day 5: Straightforward HIIT

Day 6: REST

Day 7: Sideways HIIT

Day 8: REST

Day 9: Sideways HIIT

*Try an advanced move

Day 10: REST

Day 11: Straightforward HIIT

*Try an advanced move

Day 12: REST

Day 13: Straightforward HIIT

Day 14: REST

Day 15: Sideways HIIT

*Complete an additional round

Day 16: REST

Day 17: Sideways HIIT

Day 18: REST

Day 19: Straightforward HIIT

*Complete an additional round

Day 20: REST

Day 21: Straightforward HIIT

Day 22: REST

Day 23: Sideways HIIT

*Increase side plank hold to 30 secs each side

Day 24: REST

Day 25: Straightforward HIIT

*Hold your plank for 45 secs

Day 26: REST

Day 27: Straightforward HIIT

Day 28: REST

Day 29: Sideways HIIT

Day 30: REST

Day 31: REST