This article originally appeared in MindBodyGreen.

It's a new year, which means many of us have fitness goals at the top of our minds. And as we all know, picking up (and sticking with) a New Year's resolution can be challenging. Luckily, according to new research from McMaster University, published in the International Journal of Exercise Science, basic bodyweight exercises still do the trick—and in very little time.

First, what is cardiorespiratory fitness?

For this research, the team wanted to look at how bodyweight-style interval training can improve cardiorespiratory fitness, which they note is a good measure of health and disease risk. It's also an indicator of longevity.Cardiorespiratory fitness is all about how well your heart, lungs, and, in turn, muscles, hold up during physical activity. Your circulatory (heart) and respiratory (lungs) systems get oxygen to muscles during a workout—so the better your cardiorespiratory fitness, the better your endurance.