High-Intensity Interval Training , is a training in which you give it your all , 100% through quick , intense bursts , followed by short , recovery periods . This type of training keeps your heart rate up , burns more fat in less time , and it’s a great addition to end your workout ! ! * Vid 1: “High Knees” - Start standing with feet shoulder width apart . Lift up right knee as high as it will go and r . . .