Sprint training is an exercise regimen that burns fat, builds muscle, and boosts BMR (Basal Metabolic Rate). Because studies have shown that short bursts of running are more efficient than long walks or jogs, sprint training is becoming the recommended method of choice for cardiovascular exercise. Image credit: BONNINSTUDIO/ShutterstockWith sprint training, there are two basic ways to achieve ideal results: Flat sprints Incline sprints You will only want to perform sprint training exercises a couple times a week.

You’ve probably heard of CrossFit and wondered what it is and how you can start doing CrossFit workouts. CrossFit is an intense, cross-training exercise program that combines different kinds of exercises into varied fitness routines called Workouts of the Day (WODs). CrossFit athletes rarely do the same routines in the same week.

High-intensity interval training (HIIT) has emerged in the last decade as a style of cardiovascular exercise that is especially helpful for burning fat, building strength, enhancing endurance, and improving glucose metabolism (the way your body burns energy). HIIT has become an essential tool in most personal trainers’ and athletic coaches’ toolboxes.

Your heart rate, also known as your pulse, is the number of times your heart beats per minute. Before starting a fitness regime, your health assessment should include a measure of your resting heart rate — your heart rate when you’re sitting still. Ideally, your resting heart rate should be between 60 and 90 beats per minute.

After a cardio workout (aerobic exercise such as brisk walking, jogging, bicycling, swimming, or stair climbing), you should always remember to cool down before resting. Don’t stop suddenly and make a dash for the shower or plop on the couch.Ease out of your workout just as you eased into it during a warm-up — by walking, jogging, or cycling lightly.

The basic crunch is the consummate abdominal exercise in a strength-training program. Pay special attention to your form when you do crunches, especially if you have lower-back or neck problems. Performing the basic crunch Follow these steps to perform crunches: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.

Swimming is truly a zero-impact sport. You can get a great aerobic workout that uses your whole body. Although you can strain your shoulders if you overdo it, there’s absolutely no pounding on your joints, and the only thing you’re in danger of crashing into is the wall of the pool. Plus, water has a gentle, soothing effect on the body, so swimming is helpful for those with arthritis or other joint diseases.

Stationary bicycles come in two varieties: upright and recumbent. Upright bikes simulate a regular bike, only you don’t go anywhere. Recumbent bikes have bucket seats so you pedal out in front of you. Neither type is superior; it’s a matter of preference. Bikes are great for toning your thighs (and recumbents are especially good for your behind), and they give your knees a break while offering a terrific aerobic workout.

With elliptical trainers, your feet follow a path that’s sort of a stretched-out oval known as an ellipse (hence, the name elliptical trainer). The motion feels like a mix between fast walking, stair-climbing, and cross-country skiing. Runners who need a day off from the pounding gravitate toward this machine like moviegoers to the concession stand.