High Intensity Interval Training (HIIT) workouts are all about quick bursts of energy with short recovery periods. HIIT workouts can include cardio based exercises, like jumping jacks, or strength exercises like dumbbell squats. Intervals with cardio exercises work to improve the way your body circulates oxygen, therefore improving your cardiovascular endurance. Whereas intervals with strength exercises will not only tone your muscles, but will also improve your muscular endurance. This program includes workouts with both cardio and strength training for a well rounded program aimed at maximizing your Caloric burn. HIIT is the most efficient type of training you can do to lose weight and improve your fitness. You need a pull up bar, some dumbbells, a box or step and a bench for this program. Get ready to push, pull and HIIT it up!