GLEN ROCK, N.J. (CBSNewYork) — High-intensity interval training is in; Zumba is out.

As CBS 2 contributor Marlie Hall reported, the American College of Sports Medicine has released its list of fitness trends for 2014, which is topped by high-intensity interval training.

The workouts involve short bursts of high-intensity exercises followed by short periods of rest.

LINK: Top 20 Fitness Trends for 2014

For example, at Volt Fitness in Glen Rock, Rebecca Williams and her classmates push a 160-pound sled across a room as fast as they can six times in a row before taking a short break.

“Feel like you’re pushing a car,” Williams said.

“I’ll be feeling this all day,” added Ingrid Castro.

Neal Pire, a personal trainer, designed the workout to burn more calories than you eat, leading to weight loss.

“If you can pack in as many calories burned during a training session as you can, the total calories burned are going to equal calorie deficit,” he said.

Pire’s class also incorporates training using your own body weight — the second top trend for 2014. He said all the back and forth, up and down movement with minimal equipment makes exercise simple.

“Simplicity really makes it easy for people to get started,” Pire said.

Williams said she was looking for a no-frills workout. In her first four months, she has lost 30 pounds.

“I see results, and it’s worth it,” she said.

Using educated, certified and experienced fitness professionals came in at third on the list, while strength training and exercise/weight loss programs rounded out the top five.

Zumba, which combines Latin rhythms with interval-type exercise and resistance training, fell off the top-20 list.

Nearly 4,000 fitness professionals participate in this survey, which is in its eighth year.

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