Functional, high-intensity training (HIT) is an extremely effective workout that improves endurance and helps get a great figure.

You'll start with a warm-up that will get your heart pumping and your muscles and joints ready for this workout. You'll be doing a series of standing and floor-based exercises, including burpees, lunges, standing scales with dumbbells, side planks and mountain climbers. Don't forget to be consistent. If you train on a regular basis, you'll get that perfect hourglass-shape and a better fitness level.

These exercises, which target many muscle groups at the same time, are based on natural everyday movements. This program has the option of choosing different levels, which makes it easy for you to adapt this training to your abilities. You should, however, only do this advanced session if you are able to complete the two shorter programs quite easily. Finish this workout with a cool-down session full of stretching exercises.