It’s a universal law of fitness: When you’re short on time, it’s easier to find excuses to skip a cardio workout. After all, cardio is always boring and good routine requires at least 30 minutes, right? Wrong.

You can achieve faster results with the shorter cardio workouts. Essentially, for a short cardio bout to work you need to hit it hard. The harder you go, the more calories you burn every minute. And unlike slow-and-steady running, cardio at a fast pace can speed your metabolism for hours after a workout.

Try the following cardio finisher after you next Elite workout or Training Club class. Because when it comes to slimming down and shaping up, strength training and cardio work best in that order. By starting your workout with weights,your anaerobic energy systems will already be tapped out by the time your ready for cardio, meaning your body will have to resort to burning fat to keep your aerobic system going strong. Meaning more calories burned, not just in the gym, but after your cool-down, too.

The best part about this workout? No treadmill, bike or stair master required.

Agility Ladder Cardio Circuit

Equipment: Agility Ladder and Turf Space (around 10-yards)

Coaching Points: Keep your knees slightly bent, hips tucked and core engaged throughout movement. Go through the movements at full-speed with no rest in between reps.

Sets/Reps: Aim to complete five rounds of all exercises.

Two Feet In, Two Feet Out

Jump Squat

Icky Shuffle

Olly Shuffle