Fitness may refer to: Physical fitness, a state of health and well-being. Fitness (biology), an individual's ability to propagate its genes. Fitness (magazine), a women's magazine, focusing on health and exercise. Fitness and figure competition, a form of physique training, related to bodybuilding.

1. FITNESS

3. The 20-Minute HIIT Workout
You Can Do Literally Anywhere

4. In a perfect world, we'd all have a good hour of free time every day,
specifically for working out.
Unfortunately, that's not the case—and some days, between
making time for work, friends, and family, it's hard enough to
just find time to take a breath, let alone crush a workout. That is,
until high-intensity interval training (HIIT) gained popularity.
For the uninitiated, HIIT workouts are a quick, efficient way to
sneak in exercise, but the benefits go way beyond simply fitting
it into your schedule. “HIIT training can improve anaerobic
capacity, cardiovascular health, and result in fat loss,” says Lacee
Lazoff, NASM-certified personal trainer based in New York City
and creator of Bells Up. “It’s effective when work’s performed in
short intervals at maximum capacity, followed immediately by
modesty intervals of very low capacity or rest.”

5.  So what does an effective HIIT workout look like?
Lazoff suggests that you follow a 30-second on, 90-
second rest formula. During those 30 seconds on,
you’re really working as hard as possible. “Think of it
as a rate of perceived exertion of least a nine,” she adds.
And because they take so little time, HIIT workouts
are a super-effective addition to any training plan with
time restrictions, says Lazoff.
 Once you're ready to kick things up a notch (and I
mean that literally), try this 20-minute HIIT workout,
courtesy of Lazoff—just make sure you've queued up a
killer playlist first; you'll want those beats to keep you
motivated, but you won't have time to switch the track.

6. The Workout
Do each move for 30 seconds, rest for 90 seconds before
moving on to the next. Repeat the circuit once.

7. Mountain Climber

8. Start in a high plank position. Alternate running your knees
into your chest as quickly as you can, keeping the hips
lifted and feet flexed. Move as fast as possible. You should
be out of breath by the end of the interval.

9. High Knees with Arms Overhead

10. Start in a standing position with feet hip-width distance
apart, arms up overhead with hands facing in, with a
slight bend in the elbows. Begin to run in place,
bringing knees up your chest as high as possible while
pumping your arms. Keep your chest lifted throughout
movement and land on the ball of your foot. Repeat.

11. Jump Squat

12. Start standing with your feet slightly wider than hip-
width apart with toes turned out. Lower into a squat
position (your butt should be below your knees). Jump
up and land as softly as possible. Repeat

13. Frogger

14. Start in a high plank position with your shoulders
directly over your wrists. Engage your core and jump
both feet up and outside your hands so that you’re in a
squat position. Jump back into plank. Repeat.

15. Skater

16. Stand on left leg with right leg behind you. Explosively
hop to right leg, placing left foot behind it to soften
landing. Alternate sides. Repeat.