If you’re working out or about to begin a regular fitness routine, there’s a good chance that at least one of your goals centers on losing weight. Just about everyone would like to get rid of some of their excess fat. Fortunately, you now have two options that make it easier than ever before.

The first option involves using a heart rate monitor. These simple devices are worn during your workout (though you could keep them on throughout the day if you like) and provide you feedback about what’s going on with your body, specifically your heart.

Why is this important? Because it lets you know how effective your workout actually is. If you’re doing cardio, you want your heart rate to hit a target zone that is best for a range of healthy results. Otherwise, you’re just spinning your wheels (especially if you’re on a bike).

When it comes to doing cardio for losing weight, you only need to keep your heart consistently beating within 60 to 70% of its max. Just subtract your age from 220 and you know how many beats a minute is the maximum your heart should ever pump. Of course, you can go above that percentile to build muscle, increase your body’s ability to handle lactate or simply build your cardio capacity.

If you’re just starting out or getting back into shape, you may think a device isn’t necessary. However, this device could be the key to your success. With some models costing as little as $50, it’s not a huge investment either.

Whether you decide to buy a heart rate monitor or not, there’s a completely free method out there that will burn through your body’s fat too. It’s called High Intensity Interval Training. The guiding principle behind HIIT is your body will do more with less, so long as you keep the intensity high.

A good example of HIIT training would be running as fast as you can for a minute and then walking for the next two. Do that 4 more times and those 15 minutes will have metabolic benefits for the rest of the day. HIIT is good about only targeting your fat, so you get to keep the muscle on your frame. Plus, you won’t find a more efficient option. You don’t need fancy gym equipment, a spotter or even a lot of time.

Losing weight can be one of the most rewarding experiences of your life. It can also be one of the most frustrating when you can’t chase down results. Fortunately, with the above methods, your ideal weight is closer than ever.