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HIIT is a type of interval training exercise. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one's maximum heart rate, followed by short periods of lower intensity movements.

Lit  is a balance of both strength and endurance. This exercise focuses on completing as many sets as possible within a time frame. 

Cross-Training  incorporates elements from high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, kettlebell lifting, calisthenics, strongman, and other exercises.

HYROX focuses more on improving muscle tone than building muscles, but the result is similar: greater stability and endurance.