High intensity interval training (HIIT) consists of repeated, short bursts of exercise, completed at a high level of intensity. These sets of intense activity are followed by a predetermined time of rest or low intensity activity. Studies have shown that exercising at a higher intensity has increased cardiac benefits for humans, compared to when exercising at a low or moderate level. When your workout consists of an HIIT session, your body has to work harder to replace the oxygen it lost. Research into the benefits of HIIT have revealed that it can be very successful for reducing fat, especially around the abdominal region. Furthermore, when compared to continuous moderate exercise, HIIT proves to burn more calories and increase the amount of fat burned post- HIIT session. Lack of time is one of the main reasons stated for not exercising; HIIT is a great alternative for those people because the duration of an HIIT session can be as short as 10 minutes, making it much quicker than conventional workouts.
Many of the activities you do to build strength will also help your balance. Balance is partly a matter of developing your small stabilizer muscles that provide support and keep you steady. Free weight exercises, such as lunges and deadlifts, will help strengthen the stabilizer muscles. Even better, include some single-leg exercises, such as single-leg deadlifts and pistol squats, in your strength-training routine.