Intro: Your Body Sculpt and Cardio Burst workout is comparable to targeted training for specific muscles of your body. Don’t confuse “spot toning” and body sculpting with spot reduction. You can develop muscle, tone and increase strength at specific sites (e.g., triceps isolation), but you cannot selectively reduce fat (spot reduction) by repeatedly exercise that body part. Some body sculpting exercises may look basic, but when paired with the right exercise equipment and progressive resistance (bands in this case), these exercises can seriously strength train your arms, abs, core, hips, and legs. The cardio burst is added to increase overall calorie expenditure and fat loss.

When it comes to seeing real results on a regular basis, getting back to the basics of Body Sculpting and isolating muscles can go a long way. That’s why we rounded up some of our favorite strength training moves that you can do pretty much anywhere. If you don’t already own resistance bands, get some. Once you do, there’s no excuse for you not getting in time efficient and effective workouts in the home, on the road or at your gym. There’s a reason why bands and these Body Sculpt exercises are favorites—and that’s because they work.

Format: You’ve got 4 exercises, performed for 30 seconds each, 4-rounds. Your transition time is your only rest between sets and rounds. If this gets too easy, run the workout several times through.

During round one focus on warming the body up, as well as controlling and practicing the movement. Ramp up intensity by adding more reps, speed, range of motion and/or resistance. Focus on maintaining consistency with regard to exercise quality during every round. No form breaks!