Welcome to the first workout for Week Four of Well+Good’s (Re)New Year Challenge! For it, Jess Movold—a coach at both New York City’s Mile High Run Club and Fortitude Strength Club—has created a sequence of short intervals done at max effort.

“These fast bursts of intensity drive up the heart rate, which boosts your metabolism and aerobic capacity,” she says. Translation: You’ll build endurance that’ll help you move for longer the next time around while burning calories and toning head-to-toe.

Feeling fired up? Scroll down to see the 5 HIIT moves Movold swears by to boost your metabolism, up your endurance, and strengthen your total body.

Burner workout

You’ll need some space in your home to get sweaty and one heavy weight (Movold suggests a 10-pound dumbbell) to execute the following series. Do 4 sets of each move for 45 seconds, resting 20 seconds in between exercises.

1. Jump squats

Stand with your feet slightly wider than hip-distance apart. Bend your knees and sit your butt back, keeping your chest upright. Jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees for one rep.

2. Burpees

Stand with your feet hip-width apart. Then, drop to a squat position with your hands on the ground and kick your feet back to a plank. Lower your chest and thighs to the ground, before hopping back into a squat position. Finally, jump straight up as high as possible for one rep.

3. Ice skaters

Start in a shallow squat, feet at hip-width distance. Jump sideways to the left, landing on your left leg and crossing your right leg behind you. Bring your left hand behind your back and your right hand toward the left side of your body in front of you. Repeat on opposite side.

4. Mountain climbers

Start in high plank position with shoulders lined up directly over your wrists. Keep a slight bend in your elbows so as not to hyperextend. Begin to drive one knee at a time toward your chest without lifting your butt into the air for one rep. Repeat quickly with the opposite leg.

5. Goblet squat

Start with your feet slightly wider than your hips, holding one weight at your chest. Your toes should point either straight forward, or slightly out. Send your hips back, bend your knees, and lower down trying to bring your thighs parallel to the ground. (Don’t let your knees buckle in toward one another and make sure your back stays in a neutral position—it shouldn’t round or arch.) Return back to start for one rep.

Make 2018 your healthiest, happiest, and best yet—with a little help from Well+Good’s (Re)New Year program, which is packed with pro tips for putting your wellness plans into action.