You may have heard of this type of exercise—but it's not just a passing fad. Studies on HIIT have proven that they are more effective

at fat loss than traditional cardio and have added benefits including increased overall fitness, higher muscle oxidation, and promotion of muscle growth. HIIT workouts like the one above feature more

variety by using bodyweight movements which means you won't get bored. 

These great little weights are for more than just building muscle. While building functional strength is one of the main reasons people use them, exercises like kettlebell swings also

href="http://dailyburn.com/life/fitness/kettlebell-swing-workout-benefits/" target="_blank">benefit functional endurance. This means everyday tasks that involve cardio will become easier. If you do this type of exercise on the regular, you are going to see being

sweating some serious buckets! 

Tabata has many of the same benefits of HIIT, but the time constraints are much more standardized. While HIIT work and rest periods vary, tabata is a strict 20

seconds on, 10 seconds off set-up. This might be a better option for someone first starting out; you can do pretty much any aerobic exercise for 20 seconds at a

time!

HIIT doesn't have to be used with bodyweight. It can be applied to many forms of exercise, including cycling. Whether you're out on the open road, or you're straddling a stationary

bike, the basic work and rest periods can be used. Push yourself as hard as possible during the HIIT periods and cycle at a leisurely pace when you get to

rest. Just don't stop completely unless you absolutely have to. 

If you just can't tear yourself away from jogging, then you can definitely up the ante by applying the basic principles of HIIT while on the treadmill. Like doing a bodyweight HIIT,

varying up the speeds and intensity of your cardio is a super effective tool for weight loss. 

If you do it at a slower pace, this style of workout is more akin to standard cardio. Since doing HIIT and Tabata workouts for cardio every day has

href="http://www.self.com/story/jillian-michaels-answers-your-questions" target="_blank">negative effects on muscle recovery, something like this for your non-high intensity days will keep things interesting and have you excited for cardio. Alternate between a slow and steady cardio pyramid

and a HIIT-style workout every other day.