Are you looking to get into cardio? Look no further than a killer HIIT routine. HIIT stands for High-Intensity Interval Training, and there’s a reason why it’s hit the mainstream in recent years. As a mega calorie burner, HIIT allows you to burn the most amount of calories in the least amount of time, which is one reason why it’s considered the best workout for busy people.

That means, if you only have 15 minutes a day to spare, HIIT could very well be your best option by means of workout routines. Most HIIT routines will have you going hard at a move for a 45-second interval, followed by a brief rest interval of just 15 seconds or so where you can catch your breath. You repeat this cycle for the full 15 minutes, and your heart is bound to be pumping just a minute in.

With its heart-racing benefits, HIIT has proven time and time again to be super effective at helping people burn calories, which translates directly into fat loss. Plus, high intensity workouts of any kind will lead to your high heart rate being sustained for longer following the completion of your workout, which means you’re burning more calories for some time even after you have left the gym.

Of course, HIIT is also great because you don’t need a gym to complete a HIIT routine. HIIT routines rely mostly on body weight moves, like burpees, which don’t need any equipment whatsoever. All you’ll want is a pair of good workout shoes that can help you stay moving without risking injury or repeated shock to your joints. If you’re working out on hard floors, also be sure to grab a yoga mat for extra grip and padding.

Other than that, you’ll find that even a 15-minute HIIT routine is enough to begin seeing results in your endurance and fitness levels. Mix things up by increasing intensity overtime with longer workout intervals and shorter rest periods, along with more difficult moves, and you’ll be able to make the absolute most of the 15 minutes you dedicate to exercise.