Functional and HIIT

High-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone.

You can use HIIT with any type of cardio workout, whether it's running, using a stair-climbing machine, rowing, or jumping rope.

You’ll work up a sweat fast, working at a very intense level and then backing off for a slower recovery period, followed by another round of high intensity.

That strategy can save you time: You don't have to work out as long as you would if you were keeping a steady pace.

You’ll lose weight, build muscle, and boost your metabolism. Plus there’s a post-workout bonus: Your body will burn calories for about 2 hours after you exercise.