Fitness experts have put together a fat-burning workout that you can complete at home or at the gym. They recommend doing each exercise for 30 seconds back to back, with 30 to 60 seconds of rest in between each round. Try not to rest in between the moves – that’ll keep your heart rate up and your body burning calories and fat. This should be done at a high intensity that leaves you breathless – you should be able to talk in phrases, but not easily carry on a conversation or sing – and maintaining good form is more important than speed, Kom says.

1. Jumping Jacks
Start in a standing position with your arms resting at your sides. Slightly bend your knees and jump your legs out so they’re a little more than shoulder-width apart. At the same time, thrust your arms out and over your head. Then return your body to your starting position and repeat for 30 seconds of continuous jumping. To make this more challenging as your progress, hold light dumbbells (1 to 3 pounds) throughout the move.

2. Burpees
Stand with your feet shoulder-width apart. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position. Then jump to return your feet to near your hands and complete a powerful jump straight up into the air. Repeat. To make it more challenging, add a push-up when you’re in the plank position. If you’re a beginner, do a squat thrust instead for lower impact: The move is similar to a burpee, except you don’t complete the explosive jump at the end and simply stand up.

3. Squat Jumps
With your feet shoulder-width apart, lower your body into a squat position (back and upper body stay lifted, and hips and butt lower down to the ground as if you’re sitting in an imaginary chair). Keep your core tight and launch into an explosive jump. Land lightly on your feet and immediately lower into a squat again. Repeat. To make this move more challenging, you can wear a weight vest or hold a weighted ball or light dumbbells.

4. Skater Jumps
Stand with your feet hip-width apart. With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). Your weight should be supported by your right leg. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip. Then jump to your left and repeat the movement on your left side. Land on your left foot and swing your right leg behind you and out to your left side. (Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip.) Continue leaping back and forth with arms swinging in a skating motion. To make this move more challenging, try touching your hand to the ground instead of simply swinging it out to the side.

5. Plank Jacks
Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you. Your feet should be planted together on the floor. Jump your legs out wide, and then jump them back together at a quick pace. Be sure to keep your core engaged throughout and be careful not to let your hips sag.

6. High Knees
From a standing position, lift your left knee into your chest. Swiftly switch your legs so your right knee is now pulled into your chest. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.