Why spend hours in the gym multiple times a week doing strength training when two sessions of 20 minutes using the HIT method can yield the same or even better results? HIT stands for High-Intensity Training and turns the rules of traditional training on their head. While the old motto was "More is better," HIT follows the principle of "Harder is better." In this book, the author demonstrates how to build muscle and burn fat most efficiently with HIT and HIIT, which stands for High-Intensity Interval Training for improving endurance. He not only presents suitable exercises using body weight, dumbbells, and machines but also shows how to avoid the most common mistakes. With various intensity techniques and optimal program design, anyone can achieve a muscular, powerful, and healthy body with minimal time investment.