Do you want to shed pounds and inches, but hate spending hours on the treadmill? Do you dislike the exercise bike, the elliptical machine, and the stair climber? We’ve got you covered! This 3-week weight loss plan requires no treadmills or cardio machines. Instead, it will help you lose weight using high-intensity interval training, or HIIT.

HIIT is a training style that alternates between bursts of high activity and short rest periods. The breaks keep you from burning out, meaning that you can exercise more intensely for longer periods of time. The rest periods won’t give your heart enough time to completely slow down. This elevated heart rate boosts your metabolism, torching calories and pounds. Recent research shows that your metabolism can remain elevated for up to 24 hours after your workout.