TOLEDO (WTOL) - Getting in shape is one of the most common New Year’s resolutions. Your first steps should include checking out this Trainer Tip to tackle that new goal.

You can get on our Super Fitness Weight Loss Challenge Home Team and get your cardio workout on fire, right out of the gate.

Focus on HIIT - high intensity interval training - circuit training on cardio equipment for great results, our Super Fitness Weight Loss trainer Stephanie Strock advises.

Strock says to start with 30 seconds steady jog, the 30 second at a walk, for 15 to 20 minutes and work your way up. Do this circuit interval every other day.

“OK, so don’t just take a slow walk and call it good!” SFWLC Host Kelly Heidbreder says. "We want you to kick it a couple notches … jog 30 seconds, then walk 30 seconds. And when that is getting too easy, well, of course - I will want you to kick it up to run and jog!