What do you do when the motivation to get fit evaporates and finding 40 minutes to sweat and move seems impossible? How about this: Roll out of bed, blast through a 15-minute sequence of high-intensity interval moves, and your work for the day is done. Yes, a 15-minute workout might be all you need — if you focus and push.

The beauty of high-intensity interval training (HIIT) is that you’re working your heart at close to max effort (85% to 95%), so you burn a ton of calories while building superior cardiovascular strength in almost no time at all. It’s great for losing weight and improving heart health: A study in the British Journal of Sports Medicine found that people with heart disease who committed to doing several four-minute bouts of HIIT at least three times a week doubled their cardiovascular fitness level. Meanwhile, other studies have found that HIIT burns significantly more fat than steady-state activities like running while requiring less time commitment.

The HIIT workout below can help you burn fat, build strength, and increase cardio — all in a quarter of an hour. What are you waiting for?