TODAY

Any movement is good if you’re looking to help your overall health and whatever exercise motivates you the most is one you should definitely keep in your repertoire. When you’re looking to burn more calories in a short time, it’s time to consider ramping up to high-intensity training. A HIIT routine, whether it’s six minutes long or 30 minutes, will get your heart-pumping the most – and you can do it at home with little to no equipment.

If you do a HIIT workout two or three times per week, according to fitness coach and doctor Jordan Metzl, it can also speed up your metabolism and help burn fat faster. Read more about the benefits of HIIT and watch him demonstrate some moves below.

Even when we know people’s names, why do we go for days without using them? By using someone’s name, you help them feel seen and acknowledged — and that’s an act of kindness. According to kindness.org’s research in collaboration with the University of Oxford, doing a kind act increases happiness, well-being, trust and compassion. And it can have the same powerful effect on those who receive the act. Try it, and put a smile on both your faces.

Hanging out with groups of people isn’t everybody’s favorite activity. Some people are a little more introverted or reserved and might prefer a deeper talk with close friends and less group socializing.

But, everybody can benefit from creating real social connections. Both people who said they’re extroverted and people who identified as introverted benefited from social interactions, a recent study showed. With small changes to act a little more like extroverts, the introverts reported feeling happier. It started with small talk and a smile.

“Human beings are social animals and interaction is the key to happiness and wellbeing," one psychology professor said.

Read more about how to boost your overall happiness by acting like an extrovert.