MIGHTY SPORTS
Julia Savacool

Raise your fitness game with this 10-move HIIT workout plan

With HIIT, otherwise known as high-intensity interval training, you can bang out impactful, serious workouts out in almost no time. This, plus the fact that they work is a big part of their rising popularity in the past few years. Research shows that when you target heart rate through HIIT, not only do you burn more fat during the workout, you continue to burn fat for 24 hours after you finish. That means a 20-minute sweat session will raise your fitness game far more than a 6-minute run ever could.

HIIT workouts are often divided into categories like strength, core, and cardio. But say you have 20 minutes at the gym and want to cover all your bases. Possible? You bet! Follow this plan of 10 moves. Do each for 30 seconds, followed by 10 seconds rest. Because precise timing is an important part of maximizing HIIT workouts, consider getting a stopwatch or countdown clock to make sure you are sticking with the schedule.

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MIGHTY SPORTS
Gary Kunich

Army vet finds brotherhood through competition

1:23 a.m. It's pitch black in Ramadi, Iraq, except for the cold moon above.

Staff Sgt. Ryan Major and his squad creep silently closer.

The enemy has already killed and maimed American troops with roadside bombs. Intel says the largest cache of explosives is right here. Major is part of the late-night raid to bring them down. This is where he wants to be.

"I was a junior in high school when the Towers were hit. I knew I wanted to do something then. And when it came time to choose college or something else, I wanted to get my hands dirty. It all stemmed from the Towers. I wanted to do my part."

He's in the desert as part of a light infantry unit. As he and his team get closer, the insurgents wait.

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MIGHTY SPORTS
Lance Cpl. Christopher Madero

Local and military community come together for Okinawa Futenma Bike Race

Marine Corps Air Station Futenma hosted the 2019 Okinawa Futenma Bike Race for the local and military community July 14, 2019, on MCAS Futenma, Okinawa, Japan.

The starting line was crowded with cyclists on edge and eager to hear the crack of a starting pistol. The blank round was fired, the timer started, and the cyclists took off. Friends and families cheered on their loved ones as they departed from the start line to negotiate their way through Futenma's runways.

175 participants; a mix of Status of Forces Agreement personnel and Okinawan community members participated in the 2019 Futenma bike race.

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MIGHTY SPORTS
Julia Savacool

This 5-minute workout will get you fit fast

You make your best effort to pick up the kettlebells or go for a run as often as you can, but there are those days (or, let's face it, weeks), when you can barely make it home in time for dinner, let alone heading out to a workout class. The thing is, your body doesn't care where you sweat. And to a certain extent, it doesn't care how long you sweat for. Sure, a 30-minute bodyweight workout burns more calories than 10, but research suggests even just a handful of minutes a day devoted to elevating your heart rate can have measurable results.

A University of Utah study, for instance, found that people who exercised less than 10 minutes but at a high intensity had a lower BMI than those who worked out for more than 10 minutes at moderate intensity. And a report in the medical journal Obesity found that people who split an hour of daily exercise into 5-minute chunks were better able to control their appetite and eating compared to those who did a traditional-length workout.

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MIGHTY SPORTS
Gary Kunich

This year's Wheelchair Games 'makeover' will really put participants to the test

The National Veterans Wheelchair Games are getting a makeover in their 39th year, with a sport that will test brute strength, leadership, skill, and a little brain power.

The team relay, which includes a "grenade toss," and "shooting," may feel like a return to basic training, but Troy Colón, who put together the event, said it's just to add some military flair for the veteran-athletes.

"This is a throwback to their military days and that military camaraderie, but it is a thinking game," he said. "Think before you act, and you may want to choose finesse over strength."

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MIGHTY SPORTS
Julia Savacool

10 ways to get a last-second 'beach body'

If you want to look good without a shirt on, you need to sweat, eat clean, and lift weights over a long period of time. That's sort of a no-brainer. If you want to look the way Dax Shepard, Ryan Hansen, and The Rock do on Instagram, though, you will also need a few tricks straight out of the movies. You see, celebrities and Instagram stars don't actually look that good all the time. They prep their bodies for upcoming projects the way you prep your house before company comes over. (It's not really that neat all the time, right?) So with a week to go before you and the family hit sand and surf, it's time to change up your food, hydration, and exercise regimen to put the final touches on your look. Plus, a little baby oil can't help to make the muscle you do have stand out. Here's what you need to do to look good this coming weekend.

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MIGHTY SPORTS
Lauren Vinopal

Why men should care about their BMI

Few things make men gain weight as quickly as fatherhood — men exercise less, eat terribly, and endure hormonal changes that pack on the pounds (and keep them packed). Still, just because new dads strain the scales doesn't mean they should be nervous about their weight. Weight measurements can only tell guys so much about their health without taking height into account. However, body mass index, or BMI, figures both height and weight in and this can tell fathers far more about the status of their dad bods.

"Being a Dad doesn't change what his BMI should be," laughs Keith Ayoob, a pediatric nutritionist and clinical practitioner. "You want to keep it under 25. Over 25 is considered overweight and over 30 is obese. These numbers hold throughout adulthood, dad or not."

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MIGHTY SPORTS
Julia Savacool

8 tips and tricks to build muscle faster

It is hard to build the kind of muscle that gets noticed on the street, in the office, or, hell, by your partner. It takes intention, planning, and hard work. The best functional strength training programs, after all, tend to not have an effect for weeks. If you're looking for something more specific — and difficult — like getting big arms — you're going to have to plan that much further in advance.

But what if you just need to build muscle fast? Whether it's to look good for your college roommate's BBQ pool party in a few weeks or just trying to jumpstart your strength training, there are a few tips and tricks to expedite the process. We're not saying you'll be looking super fit come next Saturday's party or that you'll be moving weights like your gym rats friend, but, hey, it's a start.

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Why this Army vet ditched pills for cannabis and yoga

U.S. Army veteran Bryan Fant was a helicopter crewman suffering from service-connected neck and back pain. After 17 years of service and three months in rehab, he was discharged from the Army and on the brink of a downward spiral. He alienated his friends and family, he was suicidal, and he was hospitalized following a seizure derived from overmedication, fatigue, and malnourishment.

He decided to make a change. He quit using pain medication and switched to medicinal cannabis — and yoga.

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