Need a little motivation to get to the gym and push yourself hard to reach your goals?  Read these quotes and then get psyched to sweat!

The Fitness Marshall quickly became our favorite dance instructor on YouTube this year, and in this video, he (along with his "Backup Booties", Haley and Bria) takes you through a fun, energizing, sweaty hip-hop routine with his signature hilarious coaching and commentary.

Interval training is an ideal technique for new runners.  It builds stamina, improves confidence, and promotes healthy weight loss to boot.  This beginner-friendly, 35-minute workout alternates between periods of running and walking, and it comes with an uplifting playlist to add enthusiasm to every step.  Be sure to get in an active warmup to loosen up your body, and then get ready to run.  You'll kick off the run strong with a fast-paced U2 tune, then you'll go for a brisk walk with Rihanna.

INTERVAL | SONG AND ARTIST

Run | "Vertigo" — U2

Walk | "We Found Love" — Rihanna, Calvin Harris

Run | "Eyes Wide Open" — Gotye

Walk | "Automatic" — Nicki Minaj

Run | "Cosmic Love" — Florence + The Machine

Walk | "Someone to Call My Lover" — Janet Jackson

Run | "Rainy Day" — Coldplay

Walk | "It's Tricky" — RUN-DMC

Run | "Higher Ground" — Red Hot Chili Peppers

Walk | "Where Them Girls At" — David Guetta, Flo Rida, Nicki Minaj

Stephanie Nicole Garcia-Colace — known as Nikki Bella — is a professional wrestler, WWE Diva, and self-proclaimed Workout Queen.  And by following her Instagram, we know she's definitely not exaggerating with that title.  Her training schedule, heavy lifting, and fun personality make Nikki a constant source of fitness inspiration.  And not just to us — to her millions of fans, too!

This Is Nikki Bella

Many of you may know her from WWE or from Instagram.

She's Super Fit and a Huge #Fitspiration to Us!

She's the Self-Proclaimed "Workout Queen"

And We Think That's a Fair Evaluation

When She's Not at the Gym With Her Friends

She's Putting Them in Choke Holds

But It's OK, It's Her Job

So She's Training Nonstop ...

... and Twerking

But Mostly Training

She Even Does Barre!

And She Makes Sweat Look GOOD

Keep it up, girl!

First things first:  lifting heavier weights will not turn you into the Incredible Hulk.  In fact, lifting a heavier set of dumbbells can actually lead to a smaller, stronger you.  Sound like just what you're after?  Here are two important reasons to ditch the light weights and go heavier.

• You'll lose weight faster:  Who doesn't want to drop kilos the most efficient way possible?  Healthy chef and trainer Katy Clark recommends this test:  "Whatever weight you're bearing — if you're doing two kilos, if you're doing five kilos — if you're not tired by [rep] number 10, then you need to go a little bit heavier.  If you are consistently doing that, you're going to see changes in your strength and in your muscle mass."  More muscle mass equals more metabolism, so maximise your body's fat-burning potential by challenging your muscles with heavier weights.
   
• You can re-shape your body:  Cardio may help you shed excess pounds, but it's the weights that will help you sculpt the strong, toned look you're going for.  "You’re not going to change the shape of your body [with cardio], you’re just going to be exactly like you are but you’ll be a smaller version," says trainer Tia Falcone, who helped Miss America lose over 22 kilos.  "All your flaws will be the same, everything will just be smaller."  She recommends doing four weight-training routines a week to sculpt and reshape your problem areas.

Of course, if you're not used to a weight-training routine, start small and work your way up to heavier weights;  starting too heavy can lead to injuries that can sideline all your weight-loss efforts.  In general, aim for a weight that will fatigue your muscles in eight to 12 reps.