INDIANAPOLIS -- Getting in shape is a popular New Year's resolution.
One fitness program promises to give you the most out of your workout with minimum time commitment.
The Sprint 8 program falls under the category of High Intensity Interval Training.
It claims to help you lose weight and build muscle with in just 20 minutes a day, three days a week.
Here's how it works - after a slow warm up, push yourself as hard as you can for 30 seconds.
Then slow it down to a casual pace for a minute-and-a-half. Repeat for 20 minutes.
Fitness coach, Phil Campbell, says he created the workout after training athletes for years.
"We've shown in 2 hospital-based studies now that the average body fat loss in an 8-week study without changing your diet is 27 percent, which is significantly more than actually injecting human growth hormone. When people inject HGH its 14 percent. When you do Sprint 8 the natural way it's 20 minutes a day, 3 times a week," said Campbell.
Campbell says your body automatically produces human growth hormone when pushed to exhaustion. and he says those hormones help burn calories and build muscle quickly.
Bicycle Garage Indy offered free Sprint 8 classes earlier this month.
To learn more about the Sprint 8 program, click here.